← EXERCISE LIBRARYMobility

Bird Dog

Trains the deep spinal stabilisers to resist rotation while the arms and legs work — how the back actually functions when you walk.

DIFFICULTY
Beginner
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Lower back · Multifidus
ALSO WORKS
Glutes · Obliques
HOW TO DO IT
  1. 01Start on all fours, hands under shoulders, knees under hips.
  2. 02Brace the trunk and set the spine long and neutral.
  3. 03Extend one arm forward and the opposite leg back until both are level with the torso.
  4. 04Hold 3–5 seconds without letting the hips rotate, then switch.
COACHING CUES
  1. 01Imagine balancing a glass of water on your lower back.
  2. 02Reach long rather than lifting high.
  3. 03Hips stay square — if they rotate, you've gone too far.
COMMON MISTAKES
  1. 01Lifting the leg so high the lower back arches.
  2. 02Rotating the hips towards the working leg.
  3. 03Rushing reps without the hold.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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