How to do Bird Dog Hold
On the floorHoldBoth sidesAdvanced
Bird Dog Hold is a on the floor stretch for your shoulders, lower back and glutes. Do it on one side, then switch.
Step by step
- 1Start on your hands and knees in a tabletop position.
- 2Engage your core.
- 3Extend one arm forward and the opposite leg back.
- 4Keep your body in a straight line parallel to the floor.
- 5Hold the position.
What you should feel
Let your gaze rest on the floor.
Form tips
- Keep your back flat and hips level.
- Long from your fingertips… to your heel.
- Keep your breath slow and quiet.
Make it easier
If balance feels tricky, keep your fingertips or toes lightly on the floor.
Coming out of it
Gently lower your arm and leg… and come back to hands and knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bird Dog Hold with a coach
In BendEase, a voice coach talks you into Bird Dog Hold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your shoulders and lower back.
Get BendEase free48 hours of Premium free · no card
