Posted on 17 Comments



Bird-Dog is an excellent exercise to stabilize the low back during upper and lower extremity movement. The main target of the Bird Dog is the erector spinae. It’s not that difficult to do after a little practice to get the balance right. It is helpful to use a mirror to help you with form adjustments.

How to do it:

  1. Come to a quadruped position: place your hands under your shoulders. Your fingers facing forward. Place your knees under your hips. keeping your spine and neck in a neutral position; you should be looking at the floor.
  2. Slowly extend your left leg behind you while reaching your right arm forward. Slowly return to the starting position and do the move on the opposite side. Lift the leg off the floor until it is at or near parallel to the floor. Keep both shoulders parallel to the floor. Your head should remain aligned with the spine throughout the movement. Do not lift the head or let it sag downward.
  3. Back to starting position, maintaining balance and stability in the shoulders, pelvis, and torso. Alternate sides.

It looks easy, but it´s not. Let´s see the usual mistakes or problems with the next pic.

I have to say this was not on purpose :) Usually, my first set of 30 reps (15 each side) is for stabilizing. Flipped disks are that funny :)

You should not lift your leg above hip height. This will help to avoid upward rotation at the hip. Do not allow the shoulder to tilt upward. If you cross the “red line”, you should adjust instead keep counting wrong reps.

17 thoughts on “Bird-Dog

    1. Thank you :)

      1. You’re welcome:)

  1. Thank you so much. I will be trying this, but I will begin with less repititions to start. Thanks for sharing this.

    1. My pleasure :)
      Let me know how it feels, and make room for some more exercises. The key is in the variety ;)

      1. Ok I will remember that. Thaks so much

      2. You are welcome

  2. I have to try this. Thankyou for sharing

    1. My pleasure :)
      Back injury?

      1. No backache at times 😂

      2. Good to know it´s not serious :)
        Disgusting tip: Abs ;)
        We´ll get there soon.

  3. Great post! Stabilization is crucial for people with chronic back pain.

    Blessings, Emma

    1. Thank you for your kind words, and for add your voice “to the cause”. There is no pill to gain stabilization, we have to earn it :)
      Big hug, David

  4. Useful insight … thanks!

    1. Thank you, I love that word: useful :)

  5. […] Level 1 is similar to Bird-Dog but sometimes, one simple change makes a huge difference. As the name suggests, this exercise […]

  6. […] with the plank sets. Feels like a bit of a break and you know you’re doing something great. • Bird Dog. This is just…fun😉 • Reverse fly. Not fun, not comfortable, but it’s a great shoulder and […]

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