Bird Dog

Setup

1. 01Set up on hands and knees with wrists under shoulders and knees under hips.
2. 02Find a neutral spine with the head in line with the torso.
3. 03Brace the abs lightly as if resisting a gentle poke.
4. 04Keep the toes of the moving leg lightly loaded before liftoff.

Execution

1. 01Reach one arm forward and the opposite leg back until both are parallel to the floor.
2. 02Pause and hold the extended position without letting the hips tilt.
3. 03Return the hand and knee to the floor under control.
4. 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.