Exercise
BIRD DOG
Stand
Squat
Form cues
The goal is to keep the hips and shoulders perfectly level throughout — do not rotate
Extend the arm and leg in line with the body, not higher than the spine
Imagine balancing a glass of water on your lower back — it should not spill
Engage the glute of the extending leg actively at the top
Move slowly and deliberately; quality of stabilisation matters far more than speed
Instructions
Step-by-step technique
Start on all fours on a mat with knees directly under hips and hands directly under shoulders.
Keep the spine in a neutral position — no arching or rounding.
Simultaneously extend one arm straight forward and the opposite leg straight back.
Hold the extended position for 2–3 seconds, maintaining a stable torso without letting the hips rotate.
Return the arm and leg to the floor with control.
Repeat on the opposite side, alternating for the desired number of reps.