How To PROPERLY Do The Bird Dog Exercise

30 Days of Fitness & Health Coaching

Mind Pump Free Guides

Welcome back to Mind Pump TV where we cover all things Health & Fitness to help you on your journey to reach your goals!

- Start on all 4s
- Stack your limbs below your shoulders & hips
- Extend one leg behind you
- Use free hand to check level hips
- Reach opposite arm out forward
- Reach out not up
- Lower down & switch sides
- Hold position for a few seconds
- Take a deep breath before lowering
- Focus on BALANCE

Progression
- Start with opposite limbs extended
- Flex your foot towards your shin
- Move limbs away from your body towards your side & back in
- Inhale on the way out
- Exhale on the way in
- Switch sides & repeat

Thank you to Serene for filming this video, be sure to check out his Instagram here:

Free Resources Including Fitness Guides & MORE:

LIKE this video if you learned something new!
COMMENT below what topic you want us to cover next!
SUBSCRIBE for more valuable fitness content!

“How To PROPERLY Do The Bird Dog Exercise ”

#MindPumpTV

CONNECT WITH US:

SHOP MIND PUMP:

PRIVATE FACEBOOK GROUP:

PODCAST:

[kruiseorbruise]

One of the better videos, every other video they just start doing the exercise but don’t explain the proper form and reasons/ muscles and everything this was great thank you.

[MrRuberzahl]

Thanks for going slow and explaining. The reach and check on the lower back and the abs with the free hand is a great waynto check form when no one else is here to correct ones form. Also, the "extra variation" was a great bonus. Nice video!

[TeslaRules]

The take a deep breath in and out is a nice way to time the "hold". Thanks.

[adjusted-bunny]

Nice peach. And thanks for showing how to do the birddog.

[spiralrabbi]

I really like the way you explain the way to do this exercise and all the little nuances. I have had issues with my back for several years, and this exercise was recommended by my chiro/applied kinesiology practictioner. Thanks for posting this.

[saintamata]

Fabulous help - THANK YOU, totally changed the exercise for me. Feels amazing. More challenging but great!!

[Lapidario_]

This exercise, when done correctly, is very challenging.

[trentmunn]

Just what I need to get me through quarantine

[gayatris]

Best explanation over internet on Bird dog

[lw]

The top of my shoulder and by my collarbone starts hurting, almost like an impingement feeling. I tried taking my hands and slightly turning them outward, it helped slightly. I also try to maintain good form, but my left side seems alot weaker and I start to tilt over. I will keep trying. I have got to master this.

[williamo]

Wii fit trainer could definitely show people a thing or two about this shape and it's variations also 😆.

[David-Shropshire]

One of the main reasons people lose their balance is because of inactivity in the lower leg. The meaning, the toes should be curled towards the shins and not pointing away from

[scottb]

This lady demonstrates a lot of poor form. The bird dog is a great exercise when done right...

[georgehank]

a good way to hurt a bad back by twisting a lot. Not a good exercise

[kenphillippi]

A 4 minute video? Lol. Try 4 seconds. What a waste of time.