Bird Dogs

Instructions

1. Start on your hands and knees in a quadruped position.

2. Place your hands under your shoulders and your knees under your hips.

3. Look down toward the floor so your neck stays in line with your body.

4. Slowly reach one arm straight forward.

5. At the same time, extend the opposite leg straight back behind you.

6. Keep your hips level and your trunk steady as the arm and leg reach away from each other.

7. Reach only as far as you can while keeping control and balance.

8. Pause briefly at the end of the movement.

9. Bring the arm and leg back to the starting position with control.

10. Repeat on the other side.

Common Compensations

• Do not let your low back sag or arch excessively.

• Do not rotate your hips open as the leg reaches back.

• Do not shrug your shoulders up toward your ears.

• Do not lift the arm or leg so high that you lose trunk control.

• Do not rush the movement.

• Do not hold your breath.

Extra Info

• You should feel this mostly in your core, glutes, and the muscles around your shoulders.

• You may also feel the supporting arm and leg working to keep you stable.

• The goal is to keep your trunk steady while the arm and opposite leg move.

• Smaller, more controlled reaches are usually better than reaching farther and losing alignment.

• You should not feel sharp pain in your wrists, shoulders, low back, or hips.