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Core

Bird dog: how to do it with good form

The bird dog trains the core to keep the spine still while arms and legs move — gentle and good for the back.

How to do it

  1. 1

    Get on all fours, hands under shoulders and knees under hips.

  2. 2

    Lightly brace your stomach and keep your back flat.

  3. 3

    Reach one arm forward and the opposite leg back until they line up with your body.

  4. 4

    Hold for a second, return and switch sides.

Common mistakes

  • Lower back arching as the leg lifts.
  • Hips rotating to the side.
  • Lifting the leg too high.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More core exercises

Healti provides general information about nutrition and training. It is not medical advice.