Bird Dog – Core Stability + Balance

The Bird Dog is a go-to exercise for golfers looking to improve balance, coordination, and core strength. Best of all you don’t need any fancy equipment.

How To do the Bird Dog:

• Start on all fours with hands under shoulders and knees under hips.
• Engage your core by gently pulling your belly button toward your spine.
• Slowly extend your right arm forward and your left leg back.
• Keep your hips level—avoid twisting or leaning.
• Hold for 2–3 seconds, then return to start and repeat on the other side.
• Perform 10 reps each side.

Need to make it easier?

• Just move the arm or the leg, not both.
• Reduce the range of motion—don’t extend as far while you build control.

Problems and pitfalls:

• Arching or sagging your back—keep your spine neutral.
• Letting your hips rotate or tilt—stay square to the ground.
• Rushing through the reps—this is about control, not speed

The bird dog is often combined with the plank exercise.

When done together your core strength improves even more.

Why it matters for golfers: This move strengthens the deep core, glutes, and back muscles—all vital for maintaining your posture during the swing. It also helps prevent excessive movement and swaying, making your swing more stable and repeatable. For a core exercise workout click here.