Bird dog
Extend the opposite arm and leg from all fours to practise a steady, level trunk.
- Muscle group: Core
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Bird-dog, Firfodsstående arm- og benløft, Fuglehund
How to do it
- Start on hands and knees, hands under shoulders and knees under hips.
- Reach one arm forward and the opposite leg back while keeping the back flat.
- Return slowly and switch sides.
Common mistakes
- Rotating the hips or arching the lower back.
- Moving fast and losing balance.
Alternatives
Watch a video demonstration on YouTube
“Bird Dog Exercise | Improve Your Core and Balance” by Muscle & Motion (opens YouTube)
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.