Bird Dog
The bird dog is a bodyweight exercise targeting the lower back and core stabilizers. By extending opposite limbs while maintaining a neutral spine, it develops 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.
- Brace your core and simultaneously extend your right arm forward and your left leg back.
- Hold the extended position for a moment, keeping your hips level and back flat.
- Slowly return your arm and leg to the starting position.
- Repeat on the opposite side, alternating for the desired number of repetitions.
Form cues
- Keep your spine neutral like a tabletop
- Imagine balancing a glass of water on your back
- Reach your hand forward and heel backward
- Keep your hips square to the floor
- Gaze down at the floor to keep your neck long
Breathing: Exhale as you extend your limbs, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back: can lead to unnecessary strain on the lumbar spine
- Rotating the hips: reduces the stability challenge and misses the core engagement
- Moving too quickly: prevents you from learning the balance and control needed
- Lifting the arm or leg too high: often causes the back to arch or the hips to twist
Muscles worked
Primary: lower back. Secondary: abs, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45 s
Build muscle
3 sets × 8–10 reps per side, focus on slow control
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your back during the movement, stop immediately and choose a gentler option.
- If you have pre-existing spinal conditions, check with a professional before starting this exercise.
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
Where should I feel the bird dog?
You should feel your core muscles working to stabilize your torso and your glutes activating as you lift your leg.
Can I do this exercise every day?
Yes, it is a gentle movement that can be performed daily to help improve balance and spinal awareness.
What if I feel pain in my lower back?
Stop immediately. Try a smaller range of motion, such as just extending the leg without the arm, or check with a professional.