Bird Dog
The Bird Dog is a core exercise: from a four-point kneeling position you extend one arm and the opposite leg at the same time while the trunk stays still. It is a common starting point for people who want to build stability without loading the lower back.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | core |
| Level | Beginner |
| Equipment | No equipment (a mat is recommended) |
| How to perform |
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| Breathing | Breathe out as you extend and in as you return to the start; take care not to hold your breath. |
| Common mistakes |
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| Easier variation | Extending only the leg, or only the arm |
| Harder variation | Holding the extended position for 5-10 seconds, or bringing elbow and knee together between repetitions |
| Alternative | Dead Bug |
| Caution | Anyone with wrist, knee or lower-back problems should try the position without forcing it; if a sharp pain appears during the movement, stop and consult a specialist where necessary. |
What does this movement give you?
The Bird Dog teaches you to move an arm and a leg while the trunk stays put. In daily life — walking, carrying something, reaching for a shelf — it is this skill that keeps the spine from bending and twisting unnecessarily. The aim is not to lift the arm and leg as high as possible, but to keep the lower back and hips completely still while they extend.
What should it feel like?
Done well, you feel a mild tension across the abdomen and a sense of work in the hip of the extended leg. Pinching or a sharp sensation in the lower back means the form has slipped; shortening the range of movement is a sensible first response. To check whether your back is staying flat, you can place a light object — a small cushion, say — on your lower back and work without letting it fall.
Where does it fit in a session?
It can be used as part of a warm-up or within a core block. Together with the Dead Bug it forms a pair that covers control both face down and face up. Worked at a slow tempo, 6-10 repetitions per side in each set is enough of a starting point for most people.
Related terms: Dead Bug, Core Stabilising Muscles, Glute Bridge