beginnerNo equipmentAll fours
Bird Dog
A foundational posterior chain exercise that builds lumbar stability and coordination between the opposite arm and leg. Bird dog is the on-all-fours equivalent of dead bug — both teach the spine to stay neutral while the limbs are loaded.
Bird Dog
Duration
2 min
Reps
10 each side
Sets
3
How to do it
- 1
Start on all fours with hands under shoulders and knees under hips.
- 2
Brace your core lightly, think 30 percent tension, not maximum.
- 3
Slowly extend your right arm forward and your left leg back simultaneously, forming a straight line.
- 4
Hold 3 to 5 seconds at the end position. Your hips should remain perfectly level.
- 5
Return to start and repeat on the other side. Add a pause at the top to increase demand.
Benefits
- Builds lumbar stability through anti-rotation and anti-extension challenge
- Strengthens the glutes and spinal extensors simultaneously
- Develops coordination between the opposite arm and leg, critical for walking mechanics
Common mistakes
- Letting the hips rotate or one side drop as the limbs extend
- Hyperextending the lower back to get the leg higher
- Moving too fast and losing the stability the exercise is training
Target areas
lower backhips
Good for
seniorspost surgeryathletesmorning
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