Abs · Lower backBeginner
Bird Dog
How to do it
- 1
Start on hands and knees, hands under shoulders and knees under hips.
- 2
Brace your core with a neutral spine.
- 3
Extend the opposite arm and leg until they're in line with your torso.
- 4
Hold briefly, return and switch sides.
Common mistakes
- Rotating the hips.
- Arching the lower back as the leg rises.
Tips
- Imagine balancing a glass of water on your lower back.
- Great warm-up for deadlift and squat days.
Alternatives
More abs exercises
Workout plans
Build your complete workout
Generate my workoutUseful for this
Some links are affiliate links: we may earn a commission at no extra cost to you. It never changes our recommendations.
- Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
View options ↗