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Coached by Omar

Bird Dog

CoreBodyweightFoundationDeep coreGlutesMid-back

Tempo 2 · 2 · 2 · 0

Set up

  1. 01Hands under shoulders, knees under hips.
  2. 02Neutral spine. Brace as if expecting a tap on the low back.
  3. 03Pack the chin.

Cues

  • Reach opposite arm and opposite leg long — not high.
  • Hips stay square to the floor. No rocking.
  • Return with control and switch.

Breath

Exhale as you reach. Inhale as you return.

Common faults

Lumbar sag as the leg lifts

Lower the leg. Reach long, not up.

Hips twisting

Imagine a glass of water on the low back.

Shrugging the reaching arm

Reach through the thumb, shoulder away from the ear.

Filmed regression

Dead Bug

Shorter lever or a target. Watch the film.

Progression

Add a 3-second pause, then bird-dog rows.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with