core beginnerAI Tracked

Bird Dog

All fours, extend opposite arm and leg simultaneously. Core stability exercise used in physical therapy. Effectively targets the core. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Bird Dog: Step by Step

  1. Maintain proper form throughout the Bird Dog
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Bird Dog Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

corelower backglutes
Equipment No equipment needed
Tracking Count reps

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