Bird Dog

How to perform it

1. 1Preparation and positioning. Set up on hands and knees with the hands under the shoulders and the knees under the hips. Spread the fingers and establish even pressure through both hands and knees.
2. 2Starting position. Keep the spine in a comfortable neutral position with the head following the line of the trunk. Brace lightly so the pelvis does not rotate as a limb leaves the floor.
3. 3Loading phase. Reach one arm forward while extending the opposite leg backward. Move slowly from the shoulder and hip while keeping the supporting side stable.
4. 4End position. Pause when the raised arm, trunk, and raised leg form a controlled line. The leg does not need to be lifted high; the pelvis remains level and the ribs stay quiet.
5. 5Return phase. Lower the hand and knee or foot under control to the same starting position. Avoid shifting the body weight abruptly onto the supporting wrist or knee.
6. 6Breathing and bracing. Exhale during the reach and inhale during the return while maintaining enough abdominal tension to resist rotation. Do not hold the breath to create a rigid, unrepeatable position.
7. 7Valid repetition. Count one repetition when the opposite arm and leg reach the defined position and return without trunk rotation, lumbar extension, or loss of hand and knee contact. Alternate sides only after the start position is restored.

Common mistakes

• Opening the pelvis

  Fix: Keep both hip bones facing the floor and shorten the reach if the pelvis begins to rotate.

• Lifting the leg too high

  Fix: Reach long through the heel rather than high through the foot.

• Shrugging into the supporting shoulder

  Fix: Press the floor away with the supporting hand while keeping the neck long.

• Using momentum

  Fix: Pause at the farthest controlled reach and move back without rocking the trunk.

Safety

• Wrist discomfort can be reduced by changing the hand angle, using handles, or selecting a forearm-supported regression; do not train through sharp wrist symptoms.
• Knee pressure and balance demands matter on hard floors; use appropriate padding and a stable base.
• Known spinal symptoms or neurologic signs require an individually assessed range and appropriate professional input.
• The exercise is a coordination and trunk-control drill, not a diagnosis-specific treatment or proof of spinal protection.

Progressions & alternatives

• regressionSupported Bird Dog— Keep one hand or knee lightly assisted so the contralateral reach can be learned without trunk rotation.
• progressionLong-pause Bird Dog— Increase the control requirement through a longer, repeatable pause rather than adding speed or height.
• progressionLoaded Bird Dog— Add a small external challenge only after the unloaded position remains stable on both sides.
• alternativeDead Bug— Use a supine contralateral-control alternative when quadruped wrist loading or balance is limiting.