Core · Public sample
Bird Dog
An opposite-arm-and-leg reach from hands and knees, emphasizing a steady trunk and level hips.
Sample instructions · Professional technique review pending.
- Movement pattern
- Core
- Equipment
- Bodyweight; opposite arm and leg
- Level
- Beginner
- Primary focus
- Core stability, posture and cross-body control
How to perform: Bird Dog
Setup
Start on your hands and knees with your wrists under your shoulders and knees under your hips.
Brace
Engage your core and breathe normally. Keep your spine long and steady, with your ribs stacked over your pelvis.
Reach
Slowly extend one arm forward and the opposite leg backward. Keep your hips level, your neck neutral and your trunk steady without rotating or overextending.
Reset
Bring your hand and knee back under your body with control. Reset your position and repeat on the other side.
Technique essentials
- Stack your ribs over your pelvis.
- Brace while continuing to breathe normally.
- Keep your spine long and steady.
- Move with control rather than momentum.
Watch for
Hips sagging
Keep your core engaged and your hips level.
Neck or low-back strain
Keep a neutral neck and avoid overextending through your back.
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