Bird Dog

The technique.

1. 01

   Start on all fours, hands directly under shoulders, knees under hips.

2. 02

   Keep your back flat and core braced, maintaining a neutral spine.

3. 03

   Extend one arm straight forward and the opposite leg straight back simultaneously.

4. 04

   Ensure your hips remain level and your lower back does not arch or round.

5. 05

   Slowly return to the starting position, then alternate sides.

What goes wrong.

• ×Arching or rounding the lower back, losing spinal neutrality.
• ×Allowing hips to rotate or shift, reducing core stability.
• ×Lifting the arm/leg too high, causing excessive arch in the back.
• ×Rushing the movement, losing control and precision.
• ×Not engaging the core effectively throughout the exercise.