Bird Dog
Technique guide
Set-up
- Kneel on all fours with your hands under your shoulders and knees under your hips.
How to do it
- Reach one arm forward and the opposite leg back until both are level with your body.
- Hold briefly without letting your hips tip.
- Return to the start and repeat on the other side.
Coaching cues
- Keep your back flat, as if balancing a cup on it.
- Move slowly and keep your hips level.
Common mistakes
- Lifting the leg so high that the lower back arches.
- Rushing from side to side.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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