Core
Bird dogs
- Kit
- No kit
- Works
- deep core · lower back
- Also
- glutes · shoulders · hip flexors
Bird dogs are a slow, kneeling core movement: you extend one arm and the opposite leg until both are level with your back, then bring them home. They train the muscles that stop your spine and hips twisting under load, which carries over to carrying, running and every plank variation. The low speed and low demand suit most people, and they work well as steady core work in a circuit.
Form
How to do bird dogs
- 1Set up on all fours with hands under your shoulders and knees under your hips, back flat and neck long. Press your shins and hands into the floor so you feel stable.
- 2Brace your middle as if bracing for a light push, then reach one arm forward and the opposite leg back until both are roughly in line with your torso.
- 3Hold for a beat at full reach, keeping your hips square to the floor and your ribs down. Breathe out as you extend, in as you hold.
- 4Bring the hand and knee back under you with control, touch down lightly, and swap to the other arm and leg. Keep alternating smoothly for the whole effort so both sides get equal work.
- 5If your back starts to sag or your hips rock, stop reaching so far and reset the flat back before continuing.
Watch for
Common mistakes
The hips rotate open as the leg lifts.
Fix: Lift the leg only as high as you can keep both hip bones pointing at the floor.
The lower back arches and the ribs flare toward the floor.
Fix: Keep the front of your ribs pulled down and think of reaching long rather than lifting high.
Rushing through, swinging the limbs in and out.
Fix: Slow the extension and the return so each reach takes a couple of seconds, and pause briefly at full reach.
Variations
Easier and harder
Sessions