Bird Dog
Build stability. Protect your back. Move better.
A simple move for a stronger core and a healthier spine. Great for improving core stability, balance, posture, and overall functional strength. The bird dog is a core stability exercise that challenges balance while strengthening your deep core, lower back, and glutes.
Benefits
- Improves core stability and balance
- Strengthens the deep core and lower back
- Enhances posture and spinal alignment
- Reduces risk of back pain and injury
- Improves coordination and body control
- Great for all fitness levels and rehab
Muscles worked
Step by step
Start
Begin on your hands and knees in a tabletop position. Hands under shoulders, knees under hips.
Extend
Extend your right arm forward at shoulder height. Keep your arm straight and in line with your body.
Kick back
Extend your left leg straight back, hip height. Flex your foot.
Hold
Hold for 2–3 seconds. Keep your hips level and core engaged. Don't let your back arch.
Return
Slowly bring your arm and leg back to the starting position. Switch sides and repeat.
Common mistakes to avoid
- Arching your back
- Hips rocking side to side
- Looking up
- Rushing the movement
When to do it
- Warm-up to activate your core and spinal stabilizers
- During upper, lower, or full body workouts
- Cool-down / rehab for mobility, posture, and recovery
How much, how often
| Goal | Reps (each side) | Sets | Frequency |
|---|---|---|---|
| Beginners | 6–8 | 2–3 | 2–3x / week |
| Strength | 8–12 | 3 | 2–4x / week |
| Endurance | 12–15 | 3–4 | 3–5x / week |
| Rehab / stability | 6–10 | 2–3 | Daily |
Start with fewer reps and focus on perfect form. Build up as you get stronger!
Tips for best results
- Move slowly and with control
- Keep your core tight and hips level
- Don't let your back arch or sag
- Breathe — exhale as you extend, inhale as you return
- Focus on stability, not speed