Omkin
App
Back & Spine ReliefWarm-upRecovery2 × 60 s

Bird Dog

Train spine stability and coordination while waking up the glutes and deep core.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
2 × 60 s
Target areas
Core, Glutes, Lower back
Equipment
No equipment needed

How to do it

  1. 1Start on hands and knees, wrists under shoulders and knees under hips, spine neutral.
  2. 2Brace the core and slowly reach one arm forward and the opposite leg straight back.
  3. 3Keep the hips level and the neck long; do not let the lower back sag.
  4. 4Pause briefly, return with control and switch sides.

BreathingExhale as you reach out, inhale as you come back to the start.

CautionReach with the leg only to hip height. Skip the arm lift first if balance is a problem.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.