Bird Dog Leg Lift
The bird dog leg lift is a foundational bodyweight core and back exercise performed on all fours. It targets the lower back and glutes through simultaneous opposite limb extension, improving lumbar stability, coordination, and anti-rotation core strength.
How to do it
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core and extend one arm straight forward while simultaneously extending the opposite leg straight back.
- Hold the position briefly, keeping your hips level and your spine neutral.
- Return to the starting position and repeat on the opposite arm and leg.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your spine in a neutral position
- Engage your core before moving any limbs
- Extend through your heel rather than lifting your leg too high
- Keep your hips level with the floor
Breathing: Inhale to prepare on all fours, and exhale smoothly as you extend your opposite arm and leg.
Common mistakes
- Arching the lower back as the leg lifts, which puts unnecessary stress on your lumbar spine
- Rushing the movement, which compromises balance and stability
- Twisting your hips to the side, which reduces the anti-rotation core benefits
Muscles worked
Primary: lower back. Secondary: glutes, abs, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 seconds
Lose weight
3 sets × 10–12 reps per side, rest 45 seconds
Build muscle
3 sets × 8–10 reps per side with a 2-second hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or shooting pain in your lower back, stop the movement 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 should I do if I feel this in my lower back instead of my core?
Lower the height of your leg extension. Lifting too high often causes the lower back to arch.
How often can I do bird dog leg lifts?
You can safely practice this movement 2 to 4 times a week as part of your core or warm-up routine.
Do I need any equipment for this exercise?
No equipment is needed, though a yoga mat can make it more comfortable for your knees.