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Exercise guide
Bird Dog Hold
A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability.
What this exercise works
- Muscles
- erector spinae · rectus abdominis · gluteus maximus · obliques · posterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Start on all fours with hands under shoulders and knees under hips.
- Extend one arm forward and the opposite leg back.
- Keep your core tight and body level.
- Hold the position without rotating your torso.
- Hold for time. Complete on one side, then switch.
Technique cues and common mistakes
- Reach long through your fingertips and heel in opposite directions.
- Push the floor away with your supporting hand to stay stable.
- Breathe steadily instead of holding your breath.