Bird Dog

Exercise Overview

The Bird Dog exercise is a core endurance exercise that aims to uncouple or dissociate movement at the hips and shoulder from the spine. The goal is to keep the spine and pelvis as neutral as possible while moving your arm and thigh. Start by going on your hands and knees, and have them placed directly below the shoulder and hip joints. Brace your core to maintain a neutral spine and slowly stretch out your hand and foot. Imagine elongating your body as much as possible, pushing forward with your fingertips and backwards through the heel. Do this without dropping the pelvis or hyperextending the spine.

Muscles Involved

Related Conditions

Equipment Needed