Calisthenics
Beginner week

Bird dog

  • Core
  • Lower back
  • Glutes

On hands and knees, reach out the opposite arm and leg and keep your balance.

Bird dog: on hands and knees, then one arm and the opposite leg reached out straight.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Reach your right arm forwards and your left leg back until both are straight.
  3. Keep your back flat and your hips level.
  4. Bring them back, then switch sides. Each side is one rep.

Common mistakes

  • Lifting the leg too high, which arches your back. Stop when it's level with your body.
  • Hips twisting open. Keep them square to the floor.
  • Rushing. Pause for a moment at full reach.

Easier or harder

Easier

Reach out only your arms first, then only your legs.

Harder

Pause for 3 seconds at full reach.

In the plan

Beginner
Intermediate
Not used
Beginner week