How to do Bird Dogs
On the floorFlowing movementBoth sidesBeginner
Bird Dogs is a on the floor flowing stretch for your abdomen, core and glutes. Do it on one side, then switch.
Step by step
- 1Start on your hands and knees, wrists under your shoulders and knees under your hips.
- 2Find a nice flat back.
What you should feel
Move slowly… with your breath.
Form tips
- Hips stay square to the floor. Reach long through fingers and heel. Don't arch the lower back as the leg lifts.
- Keep your hips level.
- Feel your back and belly gently working together.
Make it easier
Keep your hand or foot on the floor if balance feels tricky.
Coming out of it
Return to your hands and knees… and rest.
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 Dogs with a coach
In BendEase, a voice coach talks you into Bird Dogs, 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 abdomen and core.
Get BendEase free48 hours of Premium free · no card
