Setup and loading
On all fours on a mat: hands under your shoulders and knees under your hips.
How to do the bird dog step by step
- On all fours with a neutral spine, eyes on the floor.
- Extend one arm forward and the opposite leg back at the same time.
- Hold the position for the prescribed time without moving your pelvis.
- Return slowly and switch sides.
Form cues
- Imagine a glass of water on your lower back
- Push your heel back, not up
- Arm at ear height
Common mistakes
- Arching your back as you lift your leg
- Rotating your hips to one side
- Doing it fast
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Sets and reps for your goal
Core & Stability
3 x 20-30 s per side3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Injury Prevention
2-3 x 8 slow per side2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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