Bird Dog

The Bird Dog is a core stability exercise that enhances balance, coordination, and spinal alignment. It’s a low-impact movement ideal for strengthening the posterior chain and improving overall functional control.

• Begin on all fours with hands under shoulders and knees under hips, keeping your spine neutral.

• Extend your right arm forward and left leg backward simultaneously, keeping hips square.

• Pause briefly at full extension while engaging your core and glutes.

• Return to the starting position and repeat on the opposite side