Bird Dog
Step by step
How to perform
- Begin the exercise by simultaneously extending your left arm in front of you and your right leg behind you, keeping both parallel to the floor.
- Hold this position for a few seconds, focusing on keeping your balance and engaging your core.
- Slowly bring your extended arm and leg back to the starting position.
- Repeat the exercise with your right arm and left leg, and continue alternating sides for the desired number of repetitions.
Overview
About this exercise
The Bird Dog is a simple, yet effective exercise that promotes core stability and balance, strengthens the lower back, and enhances coordination. It is suitable for individuals at all fitness levels, including those rehabilitating from injuries, as it is low impact yet targets multiple muscle groups. People would want to do this exercise as it not only improves physical strength and stability, but also helps in enhancing body awareness and posture.
Coaching cues
Form tips
The Bird Dog is primarily a core exercise, so it's important to engage your abs throughout the movement. This not only helps to stabilize your body, but also ensures you're working the correct muscles. A common mistake is to let the stomach sag towards the ground, which can lead to lower back pain.
Avoid rushing through the movements. The slower and more controlled your movements, the more effective the exercise will be. This will also decrease the risk of injury.
Avoid arching your back or twisting your hips. Your body should be in a straight line from your head to your tailbone. A common mistake
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