Bird-Dog Exercise
"Clinical core stabilization and spinal alignment"
The Bird-Dog is a classic core stabilization exercise that emphasizes a neutral spine. It challenges rotational stability by requiring you to extend opposite limbs simultaneously while maintaining a stable torso. This strengthens the erector spinae, glutes, and shoulders, and trains the deep core muscles to support the spine during daily movements.
Target Reps
10 reps per sideSets
3 setsHold Time
3 seconds per repStep-by-Step Instructions
Start on your hands and knees in a tabletop position on a mat. Keep a neutral spine.
Engage your core. Slowly extend your right arm straight forward and your left leg straight back.
Lift them until they are parallel to the floor, forming a straight line from finger to toe.
Hold for 3 seconds, keeping hips level and squared to the floor. Do not let your lower back sag.
Slowly return to the starting tabletop position, then repeat with the left arm and right leg.
Biomechanical Form & Execution Analysis
Key Alignment Focus Points
- Keep hip bones parallel to the mat
- Engage core to prevent back sagging
- Reach finger and heel in opposite directions
Common Form Mistakes to Avoid
- Arching spine or dropping hips during extension
- Lifting limbs too high, breaking alignment
- Looking up, straining the cervical spine
Biomechanical Benefits
- Promotes a neutral spine and improves overall balance
- Strengthens the erector spinae, gluteus maximus, and shoulder girdle
- Trains core coordination and cross-body stabilization
- Reduces lower back pain by building muscular endurance in the trunk
Precautions & Safety
- Avoid arching the lower back or tilting the pelvis sideways.
- Keep your neck neutral by looking down at the mat rather than looking up.
- Do not swing your arms or legs; move with slow, deliberate control.
Experiencing severe or worsening pain?
Do not force through acute pain. Schedule a complete diagnostic physical assessment with Dr. Anshika Maheshwari to build a clinical treatment path tailored to your skeletal structure.