Bird Dog

A core stability exercise performed on hands and knees, extending one arm and the opposite leg while maintaining a neutral spine.

Instructions

1. Start on your hands and knees on a mat with your wrists under your shoulders and knees under your hips.
2. Maintain a neutral spine with your core engaged throughout the movement.
3. Simultaneously extend your right arm forward and left leg backward until both are in line with your torso.
4. Your extended arm and leg should form roughly a straight line from your fingertips to your heel.
5. Pause briefly at full extension while maintaining balance and core tension.
6. Slowly return your arm and leg to the starting position.
7. Repeat on the same side for the desired number of reps, then switch sides.
8. Maintain steady breathing throughout—avoid holding your breath.

Tips

• Keep your core braced throughout to prevent your lower back from sagging
• Move slowly and deliberately—this is a control exercise, not a speed exercise
• Keep your neck neutral; don’t crane your head up or down
• If balance is difficult, start with shorter range of motion or hold a wall
• Can progress by pausing longer, adding weight vests, or performing on unstable surfaces
• Excellent preparatory exercise for spinal stability and injury prevention