Bird Dog

Stretch one paw and the opposite leg—like a bear pretending to be graceful. Bird dogs are sneaky strong: they help you balance, stabilize, and build a core that's ready for any trail—or picnic basket.

Instructions

1. Start on all fours with hands under shoulders and knees under hips.
2. Extend your right arm forward and left leg backward simultaneously.
3. Keep your back flat and core tight as you hold briefly.
4. Return to the starting position, then switch sides.
5. Alternate sides for each rep with controlled movement.

Benefits

• Improves core stability and spinal alignment.
• Strengthens glutes, shoulders, and back.
• Enhances coordination and balance.
• Great for beginners and injury prevention.

Key Points

• Keep hips and shoulders square to the floor.
• Engage your core to avoid arching the lower back.
• Move slowly and with intention.
• Reach fully without shifting weight unevenly.

Common Mistakes

• Arching or sagging the lower back.
• Rotating the hips or torso during the lift.
• Rushing the movement without control.
• Not engaging the core to stabilize.