Hips, Core
Bird dog
A simple move for your core and back, done on the floor. About 35 seconds.
- Position
- On the floor
- Equipment
- None
- Time
- About 35 seconds
- Works
- core and back
Pro Part of Desk Gym Pro, which unlocks all 400+ moves.
How to do bird dog
- Set
Start on hands and knees on a clear, comfortable surface.
- 1
Reach one arm and the opposite leg away.
- 2
Return them to the floor with control.
- 3
Change sides and repeat slowly.
Take care. Keep the movement small if your back feels uncomfortable.
Gentle movement guidance, not medical advice. Stop if anything hurts.
More hips moves
All hips stretches
Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.