Bird Dogs

Technique

Setup

Start on hands and knees, wrists under shoulders, knees under hips, back flat.

Movement

Extend your right arm forward and left leg back until both are level with your torso. Pause, return, switch sides.

Form Tip

Imagine balancing a glass of water on your lower back — no tilting or rotating.

Increase Difficulty

Add a 3-second hold or touch elbow to knee under your body between reps.

Decrease Difficulty

Extend only the leg, keeping both hands down.