how to do bird dog

▶ watch bird dog on the dedicated video page

how it’s done, step by step

1. Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
2. Extend your left leg backward, and right arm forward simultaneously, keeping your extending arm straight, until both are slightly higher than torso level.
3. Hold this position briefly, maintaining balance and stability.
4. Return to the starting position and repeat the movement with your left arm and right leg.

how much: Start with 3 sets of 8–10 reps, alternating sides, and lengthen each hold to three seconds before adding reps.

form tips from the wandelbar coaches

• Reach your heel straight back toward the wall behind you instead of kicking the leg upward.
• Keep your hips square to the floor, as if balancing a cup on your lower back.
• Push the floor away with your supporting hand so your upper back doesn't sink between your shoulders.

common mistakes

• Hip opening and rotating as the leg lifts — lower the leg to hip height and point your toes at the floor.
• Lower back arching as you reach — draw your belly button up slightly and lift your arm and leg less high.
• Rushing from side to side — hold each reach for two seconds before returning to tabletop.

make it easier or harder

easier

Extend only one leg, or only one arm, at a time while the other three limbs stay planted.

harder

Between reaches, draw your elbow and opposite knee together under your body, then extend again without touching down.

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