How to do the bird dog stretch

Instructions for bird dog:

Start on your hands and knees with your knees hip-width apart and hands about shoulder-width apart.
Engage your core to simultaneously extend your left arm straight out in front of you and your right leg straight back behind you.
Keep your hips squared and try to form a straight line all the way from your left hand to your right foot.
Hold the position.

What does bird dog help with?

Strength

What areas does bird dog exercise?

Glutes, Lower Back, Shoulders

How is bird dog performed?

Isometrics

When should you avoid bird dog?

Other stretches to explore:

Reverse Plank Leg Lift
Strength

Reverse Plank Leg Lift

Start sitting on the floor with your legs extended...

Good For:
Wall Pecs
Flexibility

Wall Pecs

Start in a staggered stance, with your forearm aga...

Good For:
Narrow Push Up Hold
Strength

Narrow Push Up Hold

Start in a push up position with your arms and leg...

Good For:
Hand Plank
Strength

Hand Plank

Start on the floor in a push up position. Ground y...

Good For:
Butterfly
Flexibility

Butterfly

Sitting on the floor with your back straight, bend...

Good For:
Shoulder Stand
Flexibility

Shoulder Stand

Lying on your back, lift your legs and hips off th...

Good For:
Hand Side Plank Leg Lift
Strength

Hand Side Plank Leg Lift

Lying on your left side with your legs straight an...

Good For:
Spinal Twist
Flexibility

Spinal Twist

Starting flat on your back, shift your hips to the...

Good For:
Spinal Twist
Flexibility

Spinal Twist

Starting flat on your back, shift your hips to the...

Good For:
Kneeling Psoas
Flexibility

Kneeling Psoas

Start from a kneeling position with your hands at ...

Good For:

Discover Workouts that include bird dog: