Bird Dog Exercise

Difficulty

Beginner

Position

Floor

Type

Isometrics

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Bird Dog Exercise

1. Set up on all fours with shoulders stacked over wrists and hips over knees.
2. Brace your core, then extend one arm forward while the opposite leg reaches straight back.
3. Hold the long line parallel to the floor and breathe steadily before returning to tabletop.
4. Alternate sides with the same calm control.

Tips

• Keep your hips level by pressing the supporting hand and knee firmly into the floor.
• Think about length from fingertips through the heel rather than height.

Adjustments

• Practice lifting just the arm or just the leg until the full variation feels steady.

All exercises