Core exercise
Bird Dog
CoreBodyweight0:46 demo
A bodyweight core exercise where you extend opposite arm and leg while keeping your trunk steady.
How to perform it
Start on hands and knees with wrists under shoulders and knees under hips.
Breathe in as you reach one arm forward and the opposite leg back.
Hold briefly without letting your hips rotate.
Exhale as you return, then switch sides.
Coaching cues
- Keep your hips level
- Reach long rather than high
- Move slowly and with control
- Keep pressing the floor away with the support hand
Make it easier
Move only the arm or only the leg.
Make it harder
Pause for three seconds at full reach on each rep.
What it trains
Core stabilityCoordinationHip controlShoulder stability
Programming
6–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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