Bird Dog
The bird dog is a Pilates bodyweight exercise targeting the lower back and core stabilizers. It involves simultaneously extending opposite arm and leg from an all-fours position, improving balance, coordination, and spinal stability.
How to do it
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core and keep your spine in a neutral position.
- Simultaneously extend your right arm forward and your left leg back, keeping both parallel to the floor.
- Hold for a moment at full extension, then slowly return to the starting position.
- Repeat on the opposite side, extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your spine neutral
- Reach long through your heel
- Keep your hips level
- Press the floor away with your hand
- Engage your core before moving
Breathing: Exhale as you extend your arm and leg, inhale as you return to the center.
Common mistakes
- Arching the lower back: reduces core engagement and puts strain on the spine.
- Lifting the limbs too high: causes the back to sag and compromises stability.
- Moving too fast: reduces the focus on balance and coordination.
- Letting the hips tilt: shifts weight unevenly and reduces core activation.
Muscles worked
Primary: lower back. Secondary: abs, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60s
Lose weight
3 sets × 12–15 reps per side, rest 45s
Build muscle
3 sets × 8–10 reps per side, focus on slow tempo, rest 60s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and ease off.
- If you have wrist discomfort, try performing the movement on your forearms or with closed fists.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my core?
You are likely arching your back too much. Focus on pulling your belly button toward your spine before you start the movement.
Do I have to lift my arm and leg high?
No, aim for a straight line parallel to the floor. Reaching long is more important than lifting high.
How often should I do this exercise?
It is safe to perform 3–4 times a week as part of your core or warm-up routine.