Bodyweight Training

Bird Dog exercise

The bird dog is a core stabilization exercise that strengthens the lower back, glutes, abs, and shoulders. It helps improve balance, coordination, and posture by engaging multiple muscle groups to maintain stability during opposite arm and leg extensions.

Bird Dog exercise demonstration

How to perform Bird Dog

  1. Start on all fours with your hands directly under your shoulders and your knees under your hips.
  2. Engage your core to keep your spine neutral and your back flat.
  3. Slowly extend your right arm forward and your left leg backward until both are parallel to the floor.
  4. Hold for a brief pause, keeping your hips and shoulders square to the ground.
  5. Return your arm and leg to the starting position with control.
  6. Repeat the movement on the opposite side, extending your left arm and right leg.
  7. Continue alternating sides for the desired number of repetitions, maintaining balance and stability.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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