Movement library · Balance
Bird-dog
Teaches your trunk to stay steady while your arms and legs move. A rehab staple for a reason.
Start here2 sets of 6 to 8 reps per sideSlow and controlled, pain-free range
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Start on hands and knees, hands under shoulders, knees under hips.
- Reach one arm forward and the opposite leg back until both are level with your body.
- Keep your hips and low back still, pause for 2 to 3 seconds, then switch sides.
Common mistakes
If you see these, slow down and reset.
- Lifting the leg too high so your low back arches.
- Rushing the reps or letting your hips rock side to side.
Make it fit you
Easier
Reach with one arm or one leg at a time, keeping the other three points down.
Harder
Hold each reach for 5 seconds, then slowly bring elbow and knee together under you between reps.