Bird dog
A bird dog is reaching one arm forward and the opposite leg back while on all fours, keeping your back flat like a table. It works the lower back, glutes and deep core, and trains balance and control.
- Group
- Core
- Equipment
- A mat
- A first set
- 12 reps
How to do it
Start position
Get on your hands and knees on a mat, hands under your shoulders, knees under your hips, back flat, eyes on the mat.
One rep
- Slowly reach one arm straight forward while the opposite leg extends straight back, both ending level with your back.
- Hold for a moment, balanced.
- Bring the hand and knee back under your body.
- Do the next rep with the other arm and leg.
Tempo
About 3 seconds per rep, at a controlled pace. A set of 12 takes around 36 seconds.
Form cues
- The opposite arm and leg move together.
- Keep your back flat like a table.
- Keep your hips square to the floor.
Common mistakes
- Back saggingTighten your stomach before you reach, and lift the leg only to hip height.
- Hips rotatingImagine a glass of water on your lower back that mustn't spill.
- Swinging the limbsReach slowly and hold each rep for a breath.