How to do a bird dog
CoreBodyweightBeginner
A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for beginners and easy on the back.
How to do it
- 1Start on all fours, hands under shoulders, knees under hips
- 2Reach one arm forward and the opposite leg back
- 3Keep your hips level — don't let them tip
- 4Pause, then switch sides slowly
Common mistakes
- ×Hips rotating open as the leg lifts
- ×Arching the lower back
- ×Rushing instead of controlling each rep
Muscles worked
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