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Bird Dog

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Lower BackRehabilitationBeginner Difficulty 1 out of 5Bodyweight~3 kcal/min

Secondary muscles: Core, Glutes

How to perform it

  1. 1Start on all fours with a neutral spine.
  2. 2Extend one arm forward and the opposite leg back until both are level with your torso.
  3. 3Hold briefly, return, and switch sides.

Form tips

  • Commonly used for building lower-back endurance and stability

Common mistakes

  • Rotating the hips
  • Lifting the leg too high and arching the back

Variations

  • Bird Dog Row
  • Bird Dog Crunch

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.