How to do Bird Dog Plank
On the floorHoldBoth sidesAdvanced
Bird Dog Plank is a on the floor stretch for your shoulders, lower back and glutes. Do it on one side, then switch.
Step by step
- 1Start on the floor in a push-up position.
- 2Extend one arm forward and the opposite leg back.
- 3Distribute your weight evenly between your hands and feet.
- 4Hold this position.
What you should feel
Let your hips stay level.
Form tips
- Keep your back straight. Avoid arching or rotating your hips.
- Long and steady… from fingers to toes.
- Breathe slowly… and stay calm.
Make it easier
Keep your knees on the floor if a full plank is too much today.
Coming out of it
Lower your arm… then your leg… and come down to your knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bird Dog Plank with a coach
In BendEase, a voice coach talks you into Bird Dog Plank, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your shoulders and lower back.
Get BendEase free48 hours of Premium free · no card
