Bird Dog
🛡️ Deep Core & Stability · updated September 2026
⏱ 45 sec🔁 3 sets of 8/side📶 beginner🌿 low-impact
Targets: core stability, lower back, balance
How to do it
- 1Start on all fours, hands under shoulders, knees under hips.
- 2Extend your right arm forward and left leg back until both are level with your torso.
- 3Pause 2 seconds without letting the hips tilt, then return.
- 4Switch sides. Keep the tempo slow and the spine still.
Form tips
- • Imagine balancing a cup of water on your lower back
- • Reach long instead of lifting high
- • Brace lightly before each rep
Common mistakes
- • Hips rotating open as the leg lifts
- • Arching the back to lift higher
- • Speeding through reps
