Reviewed exercise · new

Bird Dog

A accessory isolation movement for core.

Equipment

bodyweight

Typical range

6–20 reps

Also trains

glutes, back

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

From hands and knees, reach opposite arm and leg long while the pelvis stays square.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Make a long line, not a high one.
• Use a repeatable, pain-free range.

Common mistakes

• Arching or rotating to lift farther.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.