Bird-Dog

The Bird-Dog is a beginner-level strength exercise that targets core, glutes, back and supports shoulders.

• Trains anti-rotation core control and spinal stability.
• Great for lower-back health and everyday movement quality.

1. 1

   Start on all fours with wrists under shoulders and knees under hips.

2. 2

   Brace your core so your spine stays neutral — no sagging.

3. 3

   Reach your right arm forward and left leg back until both are parallel to the floor.

4. 4

   Hold for a second, then return to the start and switch sides.

• Move slowly and keep your hips square to the floor.
• The goal is control and stability, not height.
• Imagine a glass of water on your lower back — don’t spill it.

• Rotating the hips or letting the lower back arch.
• Rushing the movement and losing balance.

• Warm up before starting and stop immediately if you feel sharp pain.

Skip the full extension — just lift one limb a few inches off the floor with full control.

1. 1.Slow the tempo to a 3-second extension.
2. 2.Add light ankle or wrist weights.

General guidance — adjust based on your experience and goals.