How to do it:

  • Start on your hands and knees in a tabletop position, with hands under shoulders and knees under hips.

  • Engage your core to keep your spine neutral.

  • Extend your right arm forward and your left leg back until they are in line with your body.

  • Keep your hips level and shoulders relaxed, avoiding twisting through the spine.

  • Hold briefly, then return to the starting position and switch sides.

  • Move slowly and with control, focusing on stability.

Why it’s effective:

Bird Dog challenges the deep core stabilizers while training the body to move the arms and legs independently of the spine. It enhances coordination, balance, and posture, making it a great exercise for both beginners and advanced individuals.

Common benefits:

Strengthens core, glutes, and back muscles, improves balance and coordination, promotes spinal stability and posture & supports rehabilitation and injury prevention.