Bird Dog

Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.

Setup

On hands and knees — hands under shoulders, knees under hips, back flat like a table.

How to do it

1. Reach one arm forward and the opposite leg back until both are level with the torso.
2. Hips and shoulders stay square to the floor — imagine balancing a drink on your lower back.
3. Pause a beat fully extended.
4. Return quietly and switch sides.

Common mistakes

• Hiking or rotating the hips as the leg lifts.
• Overarching the lower back with an over-lifted leg.
• Speeding through without the pause.

Scale it

Easier: Extend only the leg, or only the arm.

Harder: Elbow-to-knee touch under the body between reps, or a 5-second hold.

Pairs well with