Bird dog
A core exercise on hands and knees where you extend opposite arm and leg while staying steady.
Overview
The bird dog is a core-stability exercise performed on hands and knees. You reach one arm forward and extend the opposite leg back until both are roughly level with the body, hold briefly, then return and switch sides. The aim is to keep the trunk still while the limbs move.
It trains balance and coordination alongside the core, and its slow, controlled nature makes it accessible for beginners. Keeping the hips level, rather than rotating, is the main challenge.
The movement
- 1Start on hands and knees with hands under shoulders and knees under hips.
- 2Reach one arm forward and extend the opposite leg back.
- 3Keep your hips level and your core braced.
- 4Return with control and switch to the other side.
Beginner notes
- Keeping the hips level, rather than twisting, is the main challenge.
- A short pause at full reach adds control.
- Slow and steady beats fast and wobbly here.
A note on training information
Where it’s used
Sports this relates to:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Pilates
A low-impact mind-body method that builds core strength, control and posture through precise, controlled movement.
Yoga
A mind-body practice that links postures, breathing and focus to build flexibility, strength and calm.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect Bird dog to the rest of SocialSportHub.
Movement patterns
- RotationRotating the trunk to generate and transfer power through the body's kinetic chain, plus anti-rotation — resisting unwanted twist to keep the trunk stable.
- GlideGlide is continuous, low-resistance locomotion in which the body holds a streamlined shape so that momentum generated by a preceding propulsive action carries it smoothly across a surface or through a medium.
- PivotA rotation of the body about one planted foot, reorienting the trunk and hips around a vertical axis without travelling to a new location.
- ReachExtending a limb toward a distant point or object, often at full stretch, by projecting a distal segment beyond the body's resting envelope while a stabilised base preserves balance and control.
- SlideA slide is a controlled, low-friction skid of the body or foot along a surface, used to brake, extend reach, or hold a line, where managed friction and a lowered centre of gravity govern the movement.
People
- Weekend athletesHow to enjoy recreational sport on weekends while staying comfortable and consistent through the week.
- TravelersHow to stay active on the move with minimal-equipment sport that works almost anywhere.
- RetireesHow sport can fit newly free time in retirement — an opportunity to be active, social and purposeful, at a comfortable and well-guided pace.
- Recreational athletesHow the platform fits someone who plays regularly for enjoyment and fitness rather than competition — staying active, sociable and healthy through sport.
- Complete beginnersHow to start sport from scratch with accessible, low-pressure activities and a gentle, gradual approach.
Goals
- Quit smokingHow sport and activity can support a smoke-free routine — alongside proper professional support.
- Sports for seniorsGentle, enjoyable ways for older adults to stay active, with guidance where sensible.
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Healthy agingStay active, steady and independent as you get older with a sustainable mix of gentle cardio, strength and balance work.
- Improve sleepSupport more restful sleep by staying active during the day and building a consistent daily rhythm.
Recommendations
- Recommended for “Quit smoking”A transparent, graph-based set of recommendations if your goal is to quit smoking — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Improve mental wellbeing”A transparent, graph-based set of recommendations if your goal is to improve mental wellbeing — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Reduce stress”A transparent, graph-based set of recommendations if your goal is to reduce stress — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Improve sleep”A transparent, graph-based set of recommendations if your goal is to improve sleep — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
- Recommended for “Sports for seniors”A transparent, graph-based set of recommendations if your goal is to sports for seniors — sports, qualities, a learning path and first steps, each shown with the reason it’s recommended.
Techniques
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- BackstrokeThe only competitive stroke swum on the back, using alternating overhead arm pulls and a steady flutter kick.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.