Core
Bird dog hold
A TrainAI movement demonstration with equipment and setup cues.
How to do bird dog hold
spineTimed movementhome · gym
Equipment
No equipment required.
- From all fours, reach one arm forward and the opposite leg straight backward to torso height.
- Hold this long level line with the other palm and knee supporting body; neck neutral, hips square.
- Then return the extended hand and knee to floor.
- Repeat on the other side with the same controlled range.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.