Bird Dog

Exercise Guide

Body Weight
Body Part


    1. Start on all fours with your hands directly under your shoulders and knees under your hips.
    2. Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back.
    3. Maintain a neutral spine and avoid sagging or arching.
    4. Engage your core and keep your hips stable throughout the exercise.
    5. Alternate sides, repeating the movement with the opposite arm and leg.

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