MOVEMENT GUIDE / MAT
Bird dog
From hands and knees, reach opposite arm and leg without shifting your trunk.
Target muscles
Abdominals, obliques and trunk stabilizers
Setup
Breathe normally, brace gently and maintain a stable trunk.
Perform the move
From hands and knees, reach opposite arm and leg without shifting your trunk. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice resisting motion so the limbs can move with control.
Common mistake
Lifting the leg so high that the lower back arches.
Alternative
Leg-only reach
Opens the publisher’s original page. Use your session’s written prescription for sets and repetitions.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →