Exercise Library
Mobility
Bird Dog
Opposite arm and leg reach from all fours, building the core stability that keeps posture steady while the limbs move.
mobilitycore
Why it matters for golf
The swing asks the trunk to stay stable while the arms and hips move fast. Bird dog trains exactly that, a quiet spine under moving limbs. It builds the activation and balance base the DRVN Mobility Assessment screens for.
Coaching cues
- Reach long with the opposite arm and leg.
- Keep the hips level. Picture a glass of water on your low back.
- Exhale as you reach, pause two seconds, return slow.
- Keep the neck neutral.
Common faults
- Hips rocking as the leg lifts.
- Arching the lower back to lift higher.
- Rushing reps without the pause.