Bird Dog
Reach an opposite arm and leg while balancing on hands and knees.
IntermediateNo equipment
What you need
Floor space; a mat is optional.
How to do it
Place your hands beneath your shoulders and your knees beneath your hips.
Brace your abdomen while keeping your back in a comfortable neutral position.
Reach one arm forward and the opposite leg backward without twisting your torso.
Return with control, then repeat on the other side.
Keep in mind
- Keep your shoulders and hips level.
- Reach only as far as you can without arching your back.
Guide reference
This general guide summarizes the linked reference. Read the original for photos and additional guidance.
ACE — Bird-dog (opens in a new tab)Reference checked . Use a comfortable range of motion; stop if a movement hurts. A qualified trainer can help with your individual setup.