Back to library
Exercise Library
Bird Dog
A quadruped drill extending opposite arm and leg while keeping the spine still, building trunk stiffness and hip-shoulder coordination with minimal load.
CoreBodyweightAnti-rotation extension
GoLightWeight mediabird-dog
Demonstration coming soon
Primary
Spinal erectorsTransverse abdominis
Secondary
GlutesObliquesRear deltoidsHamstrings
Equipment
Bodyweight
Pattern
Anti-rotation extension
Setup
- 01Set up on hands and knees with wrists under shoulders and knees under hips.
- 02Find a neutral spine with the head in line with the torso.
- 03Brace the abs lightly as if resisting a gentle poke.
- 04Keep the toes of the moving leg lightly loaded before liftoff.
Execution
- 01Reach one arm forward and the opposite leg back until both are parallel to the floor.
- 02Pause and hold the extended position without letting the hips tilt.
- 03Return the hand and knee to the floor under control.
- 04Repeat on the other diagonal, alternating sides.
Checkpoints
- -Hips stay square to the floor as the leg extends.
- -Lower back keeps its neutral curve; no sagging or arching.
- -The reaching arm and leg form one straight line with the torso.
- -The motion is slow enough that a water glass could sit on the low back.
Common mistakes
- -Lifting the leg too high and arching the lumbar spine.
- -Rotating the pelvis open on the moving side.
- -Rushing reps and turning it into a swing.
- -Dropping the head and rounding the upper back.
Programming notes
- -Use 2 to 3 sets of 6 to 10 reps per side with 2 to 5 second holds.
- -Excellent warm-up before deadlifts, squats, and rows.
- -Progress by extending hold time or adding a slow elbow-to-knee touch, not by adding load.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play