Exercises / Lower Back and Hips

Bird dog

On hands and knees, reach one arm forward and the opposite leg back, then return.

Works

How to do it

1. On hands and knees, reach one arm forward and the opposite leg back, then return.
2. Reach long, not high. Hips stay square to the floor.
3. Move slowly and keep your back level, as if a cup were balanced on it.
4. Switch sides and repeat. The app tells you when.

Easier version: Cat-cow

Move within a range that feels comfortable and stop if something feels wrong. Movemint plays this with a 3D guide, a spoken countdown and a rest timer, free and offline.

Try it in the web appAll exercises