Strength / Beginner
Bird Dog
Learn the movement slowly and with control before adding more repetitions or a harder variation.
About this lesson
Bird Dog: a beginner-friendly TRAINOVIX lesson with clear instructions, safe progressions and practical sport-focused guidance.
Focus on understanding the technique, moving with control and progressing at a comfortable pace. If you're unsure about an activity, ask a coach, PE teacher or qualified professional for help.
How to practise bird dog
- Start on hands and knees with hands under shoulders and knees under hips.
- Keep your back still and gently brace your stomach.
- Reach one arm forward while extending the opposite leg behind you.
- Pause without twisting your hips.
- Return slowly and switch sides.
Helpful coaching tips
- Use a stable chair, wall or bench for support when useful.
- Keep repetitions smooth and controlled.
- Stop if you feel sharp pain.
Explore more
Learning is easier with clear steps and time to practise. Check a related skill or return to the free TRAINOVIX library.
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TRAINOVIX provides general educational information, not individualized health advice.