Bird Dog
- Beginner
- Home
- Pilates
- Mobility
Bird dog starts on all fours with a flat back, then extends one arm forward and the opposite leg back at the same time. Holding this position without letting your hips tilt trains anti-rotation control in the lower back, abs and glutes. Beginners use it at home, in Pilates or mobility work as a warmup, a main lift or a finisher, done for reps.
- Muscles
- Lower back, Abs, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start on all fours with a flat back.
- Extend one arm forward and the opposite leg back.
- Hold briefly, keeping your hips level and core tight.
- Return and switch sides with control.
Form cues
- Reach long through fingers and toes, not just lifting.
- Keep your gaze down, neck in line with your spine.
- Breathe steadily instead of holding your breath.
Common mistakes
- Hips rotate open toward the lifted leg. Keep your hips level and square to the floor.
- Back arches as the arm and leg lift. Keep your spine neutral, core braced throughout.
- Limbs swing up fast without control. Extend slowly and hold briefly at the top.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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