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Bird Dog

A stability movement that builds core and lower back control together through a slow, deliberate opposite-arm-and-leg extension.

Setup

Start on your hands and knees. Hands under your shoulders, knees under your hips, spine in a neutral position.

Movement

Extend one arm and the opposite leg simultaneously. Reach one arm straight forward while extending the opposite leg straight back, keeping your hips and shoulders level. Hold briefly at full extension. Pause for a moment, focusing on keeping your core braced and your back from sagging or rotating.

Return

Return with control and switch sides. Bring the arm and leg back to the starting position with control, then repeat on the opposite side.

Common Mistake to Avoid

Letting the hips rotate or tilt. If your hips twist as you extend your arm and leg, your core isn't stabilizing the movement the way it's meant to.

Equipment None (bodyweight)
Primary Muscles Lower back, core (stabilizing)
Secondary Muscles Glutes, shoulders

Why it matters

The bird dog trains your core and lower back to resist rotation and maintain a stable spine while your limbs move independently — a real-world demand that more isolated exercises don't replicate. It's frequently used both as a foundational stability exercise for beginners and as a rehabilitation or warm-up movement for people managing lower-back sensitivity.

How to do it

  1. Start on your hands and knees. Hands under your shoulders, knees under your hips, spine in a neutral position.
  2. Extend one arm and the opposite leg simultaneously. Reach one arm straight forward while extending the opposite leg straight back, keeping your hips and shoulders level.
  3. Hold briefly at full extension. Pause for a moment, focusing on keeping your core braced and your back from sagging or rotating.
  4. Return with control and switch sides. Bring the arm and leg back to the starting position with control, then repeat on the opposite side.

Common mistakes

  • Letting the hips rotate or tilt. If your hips twist as you extend your arm and leg, your core isn't stabilizing the movement the way it's meant to.
  • Arching or sagging the lower back. The spine should stay in a neutral position throughout — neither arching up nor sagging down.
  • Moving too quickly. This is a slow, controlled stability exercise — rushing through it defeats the purpose.
  • Extending the limbs too high. Arm and leg should extend to roughly the height of your torso, not lifted excessively higher, which can compromise the stable position.

Sets & reps by level

Beginner

3 sets of 8–10 reps per side, prioritizing a stable, level torso over range of motion.

Intermediate

3–4 sets of 10–12 reps per side, with a slightly longer hold at full extension.

Advanced

3–4 sets of 12–15 reps per side, or add a resistance band around the extended hand and foot for additional challenge.

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