Beginner Bird Dog

📖 Detailed description

Start on all fours. Slowly extend your right arm forward and your left leg backward without lifting too high. Keep your pelvis stable, your core lightly engaged, and your neck neutral. Return with control, then switch sides. The goal is stability, not height.

💡 Execution tips

• Lengthen your body in two opposite directions without arching your back.

⚠️ Common mistakes

• Tilting the pelvis, lifting the leg too high, holding the breath.

🔀 Variants

• Arms Seuls
• Legs Seules