Bird Dog Hip Stretch
The bird dog hip stretch is a bodyweight exercise targeting the glutes, with secondary engagement of the lower back and abs. It involves extending opposite limbs from a tabletop position to improve balance, hip stability, and spinal alignment.
How to do it
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Simultaneously extend your right arm forward and your left leg straight back.
- Hold the extended position for 2-3 seconds, keeping your hips square to the ground.
- Return to the starting position and repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hands right under your shoulders and knees under your hips.
- Engage your core gently before lifting your limbs.
- Extend your arm and opposite leg straight out without shrugging.
- Pause briefly while keeping your hips level with the floor.
Breathing: Inhale to prepare in the tabletop position, and exhale steadily as you extend your arm and leg.
Common mistakes
- Rotating the hips to the side, which reduces glute engagement and strains the lower back.
- Arching the lower back excessively, which places unnecessary pressure on your spine.
- Rushing through the movement without pausing, which reduces balance and stability benefits.
Muscles worked
Primary: glutes. Secondary: lower back, abs, hamstrings.
Suggested sets & reps
Get fitter
2–3 sets × 10 alternating reps, rest 60 s
Lose weight
2–3 sets × 10–12 alternating reps, rest 45 s
Build muscle
3 sets × 8–10 alternating reps with a 3-second hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or pinching pain in your lower back, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I lose my balance while extending my limbs?
Start by just sliding your foot and hand along the floor instead of lifting them entirely until your stability improves.
Where should I feel this exercise working?
You should feel a gentle stretch and engagement in your glutes, along with light activation in your core and lower back.
How often can I do the bird dog hip stretch?
You can safely perform this movement daily as part of a mobility routine or warm-up.