CALISTHENICSCore Bodyweight
How to Do Bird Dog
On hands and knees, neutral spine. Extend right arm and left leg simultaneously until parallel to the floor. Hold 2-3 seconds. Return slowly. Alternate sides without rotating the hips.
Step-by-Step Form Guide
Follow these cues for correct Bird Dog form
1
Setup
On hands and knees, neutral spine
2
Movement
Extend right arm and left leg simultaneously until parallel to the floor. Hold 2-3 seconds. Return slowly
3
Lockout
Alternate sides without rotating the hips
Coaching Cues
✓Neutral spine before you move — no arch, no tuck, just a natural curve
✓Extend arm and leg simultaneously and move slow — faster is harder to control, not harder
✓Keep hips square to the floor throughout — no rotation at all
Muscles Worked
Primary: Core
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