The Bird Dog Is A Bodyweight Strength Training Exercise For Shoulders, Back and Glutes

Instructions: Get onto all fours. Place knees under hips, and hands under shoulders. Slowly raise right arm up to shoulder level, and left leg up to hip level. Slowly lower both arm and leg to the start position. Repeat the movement using left arm and right leg. Maintain a steady position without sagging your back toward the mat. Avoid swinging your arms. Continue alternating limbs for desired repetitions.

Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.

Modifications: 1) If you experience knee discomfort use a thicker mat or place a folded towel under knees. 2) Raise one limb instead of both.

Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practiced on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

---

Shop Our Health & Fitness Store

---

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider