Bird Dogs

Equipment Needed:

Yoga mat or open floor


  1. On all fours, being with a neutral (slightly arched) spine
  2. Without losing your spinal position reach one arm overhead and kick the opposite leg straight back
  3. Hold for a 2+ count
  4. Return to the starting position and perform on opposite limbs

Common Errors:

Spinal position is the #1 problem with this exercise. Most people arch their backs too much as they extend their limbs outwards. If this keeps happening to you try balancing something on your lower back, a foam roller works well for this. The foam roller will cue you to stabilize by rolling off as your spine moves.

Progressions / Regressions:

If this is too challenging:

  • Try moving one limb at a time while stabilizing your spine

If you want more of a challenge:

  • Balance a foam roller on your low back to improve stability
  • Add resistance by looping a band around your foot and holding it in the opposite hand
  • Try starting from all 4s but with your knees slightly elevated from the ground (about 1 inch). This dramatically increases the need to stabilize.