The Bird Dog Exercise is a great workout, but there are some errors that can negatively impact your form. The common mistakes committed are bad form, improper position, and incorrect equipment.
Starting with positioning, your hands should be directly under your shoulders and your knees should be directly under your hips. If you're not in this position, you won't receive the full benefits of the exercise.
Another mistake is not engaging your core. Ensure that you're pulling your belly button towards your spine and keeping your back flat. This will help you maintain proper form and prevent any unnecessary strain on your lower back.
Lastly, if you're using a mat, make sure it's not too thick or soft. This can affect your balance and make it harder to maintain proper form. If you're using dumbbells, make sure they're not too heavy. Don't sacrifice form for weight.
So, make sure you're in the correct position, engaging your core, and using appropriate equipment.