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Bird Dog

Cross-body stability movement for spinal control and coordination.

• ID: 60a4240d
• Discipline: pilates
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: mat

Goal

Train anti-rotation core control and posterior chain activation.

Step-by-step guide

1. Begin on all fours with hands under shoulders and knees under hips.
2. Brace your core and keep spine neutral.
3. Extend right arm forward and left leg back simultaneously.
4. Keep hips level and avoid rotating torso.
5. Reach long through fingertips and heel.
6. Pause for 1 to 2 seconds.
7. Return to start with control.
8. Alternate sides each rep.

Breathing cues

• Exhale during extension.
• Inhale while returning.

Common mistakes

• Arching lower back.
• Letting hips twist.

Recommended volume

2 to 3 sets of 8 to 12 reps per side.