Core

Bird dog

Reaching opposite arm and leg from all fours — builds balance and a steady back.

Beginner Low impact Exercise mat
Movement diagram for Bird dog: all fours to bird dog (opposite arm and leg out)
Original diagram — start and finish positions.

How to do it

  1. Start on all fours, hands under shoulders and knees under hips.
  2. Keep your back flat and gently draw in your tummy.
  3. Slowly reach one arm forward and the opposite leg back until both are in line with your body.
  4. Pause, then return with control and switch sides.

Form tips

  • Imagine a cup of tea balanced on your lower back.
  • Reach long rather than high.

Common mistakes

  • Hips twisting as the leg lifts.
  • Arching the lower back.

Easier and harder

Make it easier

Move only an arm, or only a leg.

Make it harder

Hold for five seconds at full reach, or draw elbow and knee together under you between reps.

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