Bird Dog

Execution

1. Brace your belly lightly so the back neither sags nor humps up.
2. Exhale and reach one arm straight forward while the opposite leg extends straight back.
3. Only go to body height rather than higher, which is what keeps the lower back from arching.
4. Hold for 2-3 seconds with both hips level, as if balancing a glass of water on your low back.
5. Inhale and bring them back, touch the floor lightly and switch to the other pair.
6. Do 8-10 reps on each side, counting each side separately.

Quick cues

• Back flat like a tabletop.
• Keep both hips level.
• Reach long, do not lift high.
• Neck in line with your back.
• Balance a glass on your back.

Common faults

• Fault: Lifting the leg so high that the lower back arches

  Fix: Stop with the leg at body height and lay a dowel along your back to check the arch.

• Fault: The hips rolling open to one side as the leg extends

  Fix: Put a water bottle on your low back and work until it stays upright for a whole set.

• Fault: Lifting the head to look forward

  Fix: Look at the floor between your hands and keep that gaze from start to finish.

• Fault: Swinging the arm and leg through as fast as possible

  Fix: Hold each reach for 2 seconds and cut the reps to a number where that pause survives.