Video: “How to do a Bird Dog | Proper Form & Technique | NASM” by National Academy of Sports Medicine (NASM) on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A gentle core exercise that builds balance and control through your back and hips. One rep is one arm and the opposite leg.
- Kneel on all fours, hands under your shoulders and knees under your hips.
- Brace your stomach and slowly reach one arm forward and the opposite leg back until both are in line with your body.
- Hold for two seconds, then return and switch sides.
Tips and safety
- Keep your hips level, as if balancing a cup of water on your lower back.
- Move slowly; it's about control, not speed.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
Keep going
