bird dog
bird dog is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start on your hands and knees in a tabletop position. Place your hands directly under your shoulders and your knees directly under your hips, keeping your spine neutral and core engaged.
Step 2
Simultaneously extend your left arm straight forward and your right leg straight backward until they are parallel to the floor, ensuring your hips remain square to the ground.
Step 3
Hold the position for 1-2 seconds at the peak, squeezing your glutes and core to maintain balance without hyperextending your lower back or lifting your head.
Step 4
Slowly return your arm and leg to the starting position under control, then repeat the movement with the opposite side (right arm and left leg).
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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