Bird Dog

Setup & Positioning

"Start on all fours with your hands directly under your shoulders and knees under your hips. Your spine should be in a neutral position—no rounding or over-arching. Keep your gaze on the floor so your neck stays in line with your spine."

Key point: “Before moving, brace your core as if someone is about to tap you in the stomach—this keeps your spine stable throughout the exercise.”

Execution

"Extend your right arm straight forward and your left leg straight back at the same time. Keep your hips level—don’t let them tilt—and think about reaching long rather than lifting high. Pause for 2–3 seconds, then return to the starting position with control. Alternate sides."

Where You Should Feel It

• Core muscles engaged to keep your torso from twisting
• Glutes working as you extend the leg
• Shoulder and upper back muscles stabilizing the arm

Where You Shouldn’t Feel It

• Sagging or strain in your lower back
• Sharp shoulder pain
• Neck tension from looking forward or letting the head drop

Breathing

"Exhale as you extend arm and leg, inhale as you return to the starting position. Keep breathing steady and controlled."

Common Mistakes to Avoid

1. Overarching the lower back – Often from trying to lift the leg too high.
2. Letting hips or shoulders rotate – The goal is to stay square to the floor.
3. Moving too quickly – This is a control exercise, not a speed drill.
4. Collapsing the supporting shoulder – Press the floor away for stability.