core pattern · low impact
Bird dog
Core · Back · Glutes
Equipmentnone
Positionfloor
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Begin on hands and knees with a comfortable, neutral spine.
- Reach one leg back and the opposite arm forward without rotating.
- Return with control and switch sides.
Three useful cues
- Reach long, not high
- Hips stay level
- Slow return
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Arching to lift higher
- Shifting weight quickly
Make it easier
Reduce the demand.
Move only one limb at a time.
Make it harder
Add one challenge.
Pause for two breaths in the extended position.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.