Bird dog
Also called Quadruped arm and leg raise
The bird dog is an exercise on hands and knees where you reach one arm and the opposite leg out while your back stays still. It mostly works your lower back, glutes and abs, and your shoulders and hamstrings assist. It is gentle and teaches a steady spine, so it suits beginners and works as a warm-up. Move slowly and keep your hips level, as if a glass of water sat on your lower back. Lift your leg only to hip height.
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How to do it
- Kneel on all fours with your hands under your shoulders and your knees under your hips.
- Tighten your abs and keep your back flat.
- Reach one arm forward and the opposite leg back, slowly.
- Return to the start and switch sides.
Form tips
- Hands under your shoulders, knees under your hips.
- Reach the opposite arm and leg out slowly.
- Keep your back flat and hips level, then switch sides.
Common mistake
- Lifting the leg too high and arching your lower back.