Bird dog: how to do it
In short
A slow move on hands and knees where you reach one arm and the opposite leg out and keep your trunk still. Works: core, lower back and balance.
How to do it
- Get down onto a mat or folded towel on a non-slip floor, on your hands and knees. Hands under shoulders, knees under hips.
- Keep your back in a long, neutral line and your neck relaxed, eyes on the floor.
- Slide your right leg straight back, toes on the floor. Then reach your left arm forward.
- Lift both only to the height of your back, not higher. Pause for a breath.
- Bring them back slowly and switch to the left leg and right arm.
- Do 4 slow reps, alternating sides.
As you go
- Keep your hips level, as if a cup of water sat on your lower back.
- Breathe out as you reach, breathe in as you return.
- Reach long instead of lifting high.
What it works
- Works
- core, lower back and balance
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Reach only an arm, or only a leg, at a time. Slide the foot along the floor.
Harder
Pause for 3 seconds at the top, or bring your elbow and knee together under your body before you reach out again.
Take care
- Wrists: if your wrists complain, make soft fists or rest on your forearms.
- Knees: put a folded towel under your knees if the floor is hard.
- Back: if your lower back aches, make the reach smaller and keep your leg lower.
- Balance: widen your knees a little to feel steadier.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 6, Full body.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 6 and 27 | Day 6, week 1: Full body | 2 rounds: about 4 reps in a 50 s slot, 30 s rest |
| Calisthenics plan, round 2 | 1 of 28 days: 6 | Day 6, week 1: Full body, one rung up | 2 rounds: about 4 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 6 | 2 rounds: about 4 reps in a 50 s slot, 30 s rest | Hands and knees. Reach opposite arm and leg. |
| 4 | 27 | 2 rounds: about 4 reps in a 65 s slot, 15 s rest | Hands and knees. Reach opposite arm and leg. |
In the plan, this move plays as a looping video with a spoken cue.
Bird dog: day 6 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan