Adiletix - Bird Dog - Step-by-Step Guide

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Bird Dog

1 - Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
2 - Brace your core and keep your spine neutral, avoiding arching or rounding your lower back.
3 - Slowly extend one arm straight forward while extending the opposite leg straight back until both are in line with your torso.
4 - Keep your hips square to the floor and avoid rotating your pelvis or shifting your weight excessively.
5 - Pause briefly at the top, maintaining balance and full-body tension.
6 - Return your hand and knee to the starting position in a controlled manner.
7 - Repeat on the opposite side for the desired number of repetitions or hold duration.

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