Bird Dog Advanced (Both Hands Raise)
The bird dog advanced (both hands raise) is a bodyweight exercise targeting the lower back and core stabilizers. By simultaneously extending opposite limbs from the quadruped position, this advanced variation increases the balance and stability demand compared to the standard bird dog, developing spinal control and full-body coordination.
How to do it
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Brace your core and simultaneously extend both your right arm forward and left leg back.
- Hold the extended position briefly, keeping your hips level and back flat.
- Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
- Continue alternating for the desired number of repetitions, maintaining a neutral spine throughout.
Form cues
- Keep your core tightly braced throughout the movement.
- Imagine balancing a cup of water on your lower back.
- Extend your arm and leg smoothly without rushing.
- Keep your gaze fixed on the floor to keep your neck neutral.
Breathing: Inhale to prepare in the starting position, and exhale steadily as you extend your limbs.
Common mistakes
- Arching the lower back as you lift, which puts unnecessary stress on your spine.
- Rushing through the repetitions, which causes you to lose balance and stability.
- Letting your hips rotate to the side, reducing the core engagement.
Muscles worked
Primary: lower back. Secondary: abs, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10 reps per side, rest 60 seconds
Lose weight
3 sets x 10-12 reps per side, rest 45 seconds
Build muscle
3-4 sets x 8-10 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and stop immediately.
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
What if I lose my balance while lifting both limbs?
Balance takes practice. Try narrowing or widening your knee placement slightly, or master the standard bird dog first before attempting this advanced version.
Where should I feel this exercise?
You should feel your core and lower back working to keep you stable, along with your glutes and shoulders.
How often can I do bird dogs?
You can safely include them 2 to 3 times per week as part of your core or warm-up routine.