Core Beginner

Bird Dog

  • Core
  • Glutes
  • Shoulders
  • Spinal Erectors

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Start on hands and knees with wrists below shoulders and knees below hips.

  2. Brace gently while keeping the spine in a comfortable position.

  3. Reach one arm forward and the opposite leg backward without turning the pelvis.

  4. Return slowly and switch sides, keeping both reaches close to torso height.

Key cues

  • Reach long rather than high.
  • Keep the hips facing the floor.
  • Move slowly enough to stay balanced.

Common mistakes

  • Lifting the leg high and arching the back.
  • Shifting all the weight to one side.
  • Rushing the change between sides.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.