How to do the Bird Dog
The Bird Dog is a core move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.
Form cues
- Reach opposite arm and leg long
- Keep your hips level
- Hold for two to three seconds
Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.
Muscles worked
Core — Brace so your hips stay level
More bodyweight abs & core exercises
More moves for the same area
Beast HoldLevel 1/5
Dead BugLevel 2/5
Forearm PlankLevel 2/5
Slow Mountain ClimberLevel 2/5
Suitcase CarryLevel 2/5 · Backpack
Plank Shoulder TapLevel 3/5
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