Movement overview

The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.

Step-by-step cues

1. Begin on all fours with your hands directly under your shoulders and knees under your hips.
2. Engage your core to maintain a neutral spine throughout the movement.
3. Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
4. Hold this position for a moment, ensuring your hips remain level and your back does not arch.
5. Return to the starting position with control.
6. Repeat the movement with your left arm and right leg.
7. Continue alternating sides for the desired number of repetitions.

Technical tips

• Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
• Move slowly and with control to enhance stability and balance.
• Keep your gaze down to maintain a neutral neck position.
• Ensure that your hips remain square to the ground throughout the exercise.
• If you find it challenging to maintain balance, start by extending only one limb at a time.