CORE · NO EQUIPMENT
How to do a Bird Dog
Works your deep core, back, balance. Extend opposite arm and leg, stay level — no wobble.
AI-generated demonstration. Read the written cues and pause the video to review the movement.
How to do it
- On all fours, back flat, core braced.
- Extend one arm and the opposite leg straight out.
- Hold a beat, return, and switch sides.
Common mistakes
- Hips rotating open
- Lower back sagging
- Rushing the reps
Make it easier or harder
- HarderTabletop Crunch
Get a plan built around moves like this. The Smart Progression Engine™ adjusts every session to how the last one felt.
Start free 7 days free · no card neededGeneral guidance, not medical advice. If you have pain, an injury or a health condition, check with your GP before starting.