Bird Dog

Setup

- Prepare and inspect the required equipment (exercise mat) and clear enough space for the full movement and safe exit.

- For Bird Dog, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place hands under shoulders and knees under hips, then set the back in a comfortable neutral position.

Execution

- Reach long rather than high, pause as named, then return without shifting weight or rotating the pelvis.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not lift the leg by arching the back or collapse into the supporting shoulder. Shorten the reach.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.