Bird Dog
Bodyweight
A quadruped stability exercise that trains controlled opposite-arm and leg movement while maintaining trunk and pelvic control.
Level
Beginner
Equipment
Bodyweight
Focus
Core · Glutes · Back
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Start with hands under shoulders and knees under hips.
Reach opposite arm and leg long.
Keep the pelvis level.
Move slowly and breathe normally.
Common Mistakes
Watch for this.
Arching the lower back.
Opening the hip to the side.
Reaching higher instead of longer.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
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