Exercise · Form & cues
Bird Dog — form guide
Core · Glutes · Lower Back Stabilizers. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
3-2-2-0 (3s extend, 2s hold, 2s return)
Imagine balancing a glass of water on your lower back. If you rotate even slightly, it spills. That's the goal — zero rotation, perfect anti-rotation.
Cues
- Quadruped position: wrists under shoulders, knees under hips
- Extend opposite arm and leg simultaneously
- No rotation in the hips or spine
- Hold extension 2 seconds — feel glute squeeze
- Controlled return, tap, then extend again
Common mistakes
- Hips rotating to the side of extending leg
- Leg raising too high — lumbar extension
- Not engaging core first — just limb swinging
Injury notes
Non-negotiable for lower back pain. Do daily.
Progression
Add ankle weights, or slow the tempo down further.