Bird Dog Exercise Technique

 

The bird dog is a great core stability exercise! Here's how to do it properly:

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Starting Position:

• Get on your hands and knees (quadruped position)

• Place your hands directly under your shoulders and knees under your hips

• Keep your spine in a neutral position with your core engaged

• Look down at the floor to keep your neck aligned

The Movement:

1. Extend: Slowly extend your right arm straight out in front of you while simultaneously extending your left leg straight behind you

2. Hold: Pause for 2-3 seconds at the top, keeping your body stable. Your arm, torso, and leg should form a straight line

3. Return: Bring your arm and leg back to the starting position with control

4. Switch: Repeat on the opposite side (left arm, right leg)

Key Tips:

• Keep your hips level - don't let them rotate or tip to one side

• Engage your core throughout to prevent your lower back from sagging

• Move slowly and with control rather than speed

• Keep your neck neutral by looking at the floor

• Breathe naturally - don't hold your breath

• Focus on quality over quantity

Common Mistakes to Avoid:

• Arching or rounding your back

• Raising your leg or arm too high (hyperextension)

• Rotating your hips or shoulders

• Moving too quickly

Reps:

Start with 8-12 reps per side for 2-3 sets. If you're a beginner, you can practice extending just the arm or just the leg separately before combining them.

This exercise is excellent for improving core stability, balance, and coordination while strengthening your lower back, glutes, and shoulders.