Pilates · Beginner
Bird dog
Also called Quadruped arm and leg raise
Bird dog is a core and stability exercise done on hands and knees, where you reach one arm forward and the opposite leg back. It is not a classical pilates exercise, but it is common in pilates-based and mat classes. The goal is a still, level trunk while your arm and leg reach long, not how high they lift.
How to do Bird dog
- 1Come to hands and knees with your wrists under your shoulders and your knees under your hips.
- 2Find a neutral spine and draw your belly in gently, as if a cup of water were resting on your lower back.
- 3Exhale and slide your right leg back along the mat, then lift it to about hip height.
- 4Reach your left arm forward to about shoulder height, with your thumb facing up.
- 5Keep your hips level and your gaze on the mat just ahead of your hands.
- 6Hold for a breath, then inhale and return your hand and knee to the mat with control.
- 7Switch sides and continue for six to ten slow reps on each side.
Common mistakes and how to fix them
The hip of the lifted leg opens toward the ceiling.
Lower the leg slightly and point your toes straight down toward the mat so both hip points face the floor.
The lower back sags as the leg lifts high.
Lift the leg only to hip height and draw your belly in to keep your spine neutral.
The head lifts to look forward.
Keep your gaze on the mat just ahead of your hands so the back of your neck stays long.
The body shifts toward the supporting side.
Slow down and press firmly through the standing hand and knee to stay centered.
Modifications
- Move only the leg, keeping both hands on the mat.
- Move only the arm, keeping both knees on the mat.
- Slide the leg back along the mat without lifting it.
- Rest on your forearms or fists if your wrists feel sore.
Benefits
- Builds core stability and control.
- Strengthens the back, glutes, and shoulders.
- Trains balance on one hand and the opposite knee.
- Coordinates the opposite arm and leg.
Breath
Exhale as you reach your arm and leg away, and inhale as you return them to the mat. Keep the breath smooth during each hold.
Take care
Take care with wrist, knee, or lower back injuries, and pad your knees if the floor feels hard. Stop if you feel sharp pain.
Bird dog questions
Is bird dog a pilates exercise?
Bird dog is not a classical pilates exercise. It is a general core and stability exercise that many pilates-based and mat classes include because it trains a steady trunk while the limbs move.
What muscles does bird dog work?
Bird dog works the deep core, the muscles along the back, the glutes, and the shoulders. The challenge is keeping your trunk still while you balance on one hand and the opposite knee.
How long should I hold bird dog?
Hold each rep for one to three slow breaths, or move steadily with your breath. End the set when your hips start to tilt.
