- Hands under shoulders, knees under hips, back flat like a table.
- Reach the opposite arm and leg out long, not high.
- Keep your hips level, as if a cup of tea were balanced on your lower back.
- Hold each rep for a few seconds rather than rushing through.
- Level
- Beginner
- Trains
- Back extensors, Glutes, Deep abdominals, Shoulder stabilisers
- Kit
- None (bodyweight), Exercise mat (optional)
What the bird dog trains and why it is worth doing
The bird dog trains your back extensors, glutes and deep abdominal muscles to hold your spine steady while your limbs move, with your shoulder stabilisers working too. Because the load is low and easy to control, it is one of the most widely used exercises in back rehab and a favourite in warm-ups.
It pairs naturally with the dead bug, which trains similar control lying on your back, and the side plank. Together they make a simple routine that many coaches and physios use to build a more resilient back.
How to do a bird dog
- Kneel on all fours with your hands under your shoulders and knees under your hips. Your back should be flat and your neck in line with your spine.
- Brace your trunk gently, as if about to cough.
- Slowly slide one leg back and lift it until it is level with your body, heel pushing away from you.
- At the same time, reach the opposite arm forwards to shoulder height, thumb pointing up.
- Hold for a few seconds, keeping your hips level and your back flat.
- Return to the start with control and repeat on the other side.
Common mistakes
- Hips rotating. The hip of the lifted leg rises and your pelvis tilts. Keep both hip bones pointing at the floor.
- Lifting too high. Raising your leg above hip height arches your lower back. Reach long, not high.
- Sagging or rounding. Your back should stay as flat as a table the whole time.
- Rushing. Swinging your limbs up and down skips the part that matters most: the hold.
- Looking up. Craning your neck to look forwards strains it. Look at the floor between your hands.
Easier and harder versions
To make it easier, move one limb at a time: an arm reach on its own, or a leg slide along the floor without lifting it. Holds of 2 to 3 seconds are fine to begin with.
To make it harder:
- Hold each rep for up to 10 seconds.
- Draw a small square in the air with your hand and foot while keeping your trunk still.
- Bring your elbow and opposite knee together under your body between reps.
- Do it from a push-up position with your knees hovering just off the floor.
- Add a light ankle weight or a band around your foot.
How to programme the bird dog
Do 2 to 3 sets of 6 to 8 reps per side, holding each rep for 5 to 10 seconds. It fits almost anywhere: in a warm-up before squats and deadlifts, between heavier sets, or as part of a short routine at home. Because the load is so low, most people can do it several times a week without trouble.
If you are dealing with lower back pain, the bird dog is often one of the first exercises a physio suggests, but it should not increase your pain. The guide to core training explains how to progress from here to heavier trunk work.
Lycan Strength has on-site physiotherapy that starts with a full assessment to find the root cause of your pain, and gym members get 20% off treatment.
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Questions
Is the bird dog good for lower back pain?
It is widely used in back rehab because it trains trunk control with very little load on the spine. It should feel comfortable; if it increases your pain, stop and get advice.
How long should I hold a bird dog?
Start with 2 to 5 seconds per rep and build up to around 10 seconds as your control improves.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
