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Bird Dog exercise guide showing 4 movement steps
Bird Dog exercise guide showing 4 movement steps
Abs4 steps•6s movement guide

Bird Dog exercise image and instructions

See how to do Bird Dog in a clear 4-step exercise image with concise instructions. Focus: transverse abdominis.

#abs&core#bilateral#bodyweight#corestabilizers#floorsupported#hipflexors#isolation#repetition#transverseabdominis
Read the detailed Bird Dog tutorial →

Short instructions

How to do Bird Dog

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the Bird Dog base with the ribs stacked over the pelvis, spine neutral, and support joints directly under the body where applicable.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Brace as if resisting movement and perform the declared limb reach or hold while preventing the lower back from arching and the pelvis from rotating.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Maintain smooth breathing and keep the head, ribs, pelvis, and supporting limbs aligned for the prescribed interval.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Return any extended limbs slowly, lower out of the hold with control, and reset the neutral spine before repeating.

    Breathing: Inhale as you return to quadruped, exhale through the opposite reach, then inhale back to the start.

Setup and safety note: Use the declared Bird Dog setup, maintain controlled joint alignment, and stop if the movement causes pain.

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