Core
Bird dog
A TrainAI movement demonstration with equipment and setup cues.
How to do bird dog
spineRepetitionshome · gym
Equipment
No equipment required.
- Bird dog from hands and knees.
- Lift the near right ARM forward and the far left LEG backward to horizontal; supporting far left HAND and near right KNEE stay grounded.
- Spine stays neutral, hips level.
- Both extended limbs are opposite sides, never same-side.
- Show one controlled side only; no switching sides needed.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.