Lower back, hips and shoulders
Bird-Dog: Toes on Floor
Builds core and whole-body stability with more support than a classic Bird-Dog.
Stability / Core30 to 60 seconds
Ways to adjust it
- Toes grounded throughout
- Reduce arm or leg range
- Slide the leg back without lifting it
- Keep hands grounded
- Block under supporting hand
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Bird-Dog: Classic
- Bird-Dog: Forearms
- Bird-Dog: Hand on Block
- Bird-Dog: Knee to Elbow
- Bird-Dog: Small Range
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.