Bird Dog

oec:bird-dog

A core stability exercise performed from all fours by extending the opposite arm and leg while maintaining a neutral, steady spine.

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Also called: Quadruped Arm and Leg Raise, Bird-Dog, Birddog, Quadruped Opposite Arm and Leg Raise, Quadriped Arm and Leg Raise, Kneeling Superman

How to do it

Start on your hands and knees on an exercise mat in a tabletop position.
Align your wrists directly under your shoulders and your knees directly under your hips.
Engage your midsection to establish a neutral spine and level pelvis, gazing down toward the floor.

Simultaneously reach one arm forward and extend the opposite leg straight back.
Raise both limbs until they are parallel to the floor, forming a straight line from hand to foot.
Hold the fully extended position briefly while bracing to resist rotation through the torso and pelvis.
Slowly lower your hand and knee back to the starting position under control.
Repeat for the desired repetitions before switching sides, or alternate sides each rep.

Inhale to brace through your core prior to movement, exhale gently as you reach and hold, and inhale as you return to all fours.

Hyperextending the lumbar spine as the rear leg lifts.: Focus on squeezing the glute and only lift the leg as high as you can maintain a flat, neutral lower back.
Rotating the hips open toward the lifting side.: Keep both hip points pointing directly toward the floor throughout the movement.
Sagging into the supporting shoulder.: Press firmly through the floor with the grounded hand to keep the chest active and shoulder stable.

Avoid lifting the limbs excessively high if you have lower back sensitivity; emphasize reach and spinal stability over height.

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