Bird Dog

Rehabilitation, core
Bird Dog gif

Coach's Tips

Relieving back pain, shoulder rehabilitation, and fixing of the spine and pelvis are essential workouts for our body!

How to Bird Dog

Starting Position

1. Begin on your hands and knees on the floor. Make sure your hands are directly below your shoulders and your knees are directly below your hips. You should have a neutral spine, meaning your back should be in a straight line.

2. Engage your core muscles by drawing your belly button in towards your spine.

3. Look down at the floor to maintain a neutral spine.

Proper Form

1. To begin the exercise, extend your right arm forward and your left leg straight back, keeping your hips in line with your shoulders.

2. Hold for a few seconds, then return to the starting position.

3. Repeat the same movement with your left arm and right leg.

4. Continue alternating arms and legs for the desired number of repetitions.

Breathing Technique

1. As you extend your arm and leg, breathe out.

2. As you return to the starting position, breathe in.


1. Make sure your back remains in a neutral position throughout the entire exercise. Do not let your back arch or sink down.

2. Do not let your hips twist as you extend your arm and leg.

3. Do not let your knees or elbows lock out. Keep them slightly bent to maintain tension in the muscles.

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