What it is
A hands-and-knees core drill using opposite arm and leg reach.
Exercise Library
Bird Dog
Track bird dogs by reps per side, pause length, and trunk control.
Target area
Core, glutes, shoulders, back control, and coordination.
Why it matters
Bird dogs teach trunk control while the limbs move, with low equipment and beginner-friendly setup.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Start on hands and knees with hands under shoulders and knees under hips.
- 2Brace gently and reach one arm and the opposite leg long.
- 3Keep hips and ribs from rotating.
- 4Pause briefly, then return with control.
- 5Alternate sides or finish all reps on one side.
Common mistakes
- Arching the back to lift higher.
- Rotating the hips open.
- Rushing the reach and return.
App-friendly short summary
Track bird dogs by reps per side, pause length, and trunk control.
Easier version
Move only one arm or one leg at a time.
Harder version
Add longer pauses or draw elbow to knee between reaches.
Safety notes
- Use padding under knees if needed.
- Keep range smaller if the back moves.
- Stop for wrist, shoulder, or back pain.
Beginner terms explained
These definitions match the app form-guide popup language.
Brace
Lightly tighten the midsection as if preparing for a cough while still breathing.
Neutral spine
A comfortable spine position that keeps the natural curves without forcing a hard arch or tuck.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.