If you’re looking for an exercise that strengthens your core, improves balance, and helps with posture, the bird dog is a great choice. It’s simple, requires no equipment, and is perfect for all fitness levels. Whether you’re a beginner or an experienced athlete, this movement can help improve stability and reduce the risk of back pain.
Not only does the bird dog challenge your core, but it also engages your lower back, glutes, and shoulders. Plus, it’s an excellent way to work on coordination since you’ll be moving opposite limbs at the same time. Let’s break down how to do it properly and avoid common mistakes.
See Also – Our Guide on The Best Exercises for Back Pain
Step-by-Step Guide to Performing the Bird Dog Exercise
1. Setting Up the Starting Position
- Start on all fours with your hands directly under your shoulders and your knees under your hips.
- Your spine should be neutral—avoid rounding your back or letting your belly sag.
- Engage your core by pulling your belly button toward your spine. This helps stabilize your torso throughout the movement.
2. Executing the Movement
- Slowly extend your right arm straight in front of you while simultaneously lifting your left leg behind you.
- Keep your arm and leg in line with your body, forming a straight line from your fingertips to your toes.
- Focus on keeping your hips level—don’t let one side drop.
- Hold the position for a second or two, keeping everything tight and controlled.
3. Returning to the Start
- Lower your arm and leg back to the starting position in a slow, controlled manner.
- Repeat the movement on the other side, extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes and How to Avoid Them
Even though the bird dog looks simple, it’s easy to do it incorrectly. Here are some common mistakes and how to fix them:
- Arching the lower back – If your lower back dips, it means your core isn’t engaged. Focus on tightening your abs and keeping your spine neutral.
- Tilting the hips – Your hips should stay square to the floor. If they shift, try performing the movement in front of a mirror to check your alignment.
- Moving too fast – This is a slow, controlled movement, not a race. Rushing through it reduces the effectiveness.
- Not engaging the core – If your torso wobbles, your core isn’t activated enough. Think about drawing your belly button inward throughout the exercise.
Modifications and Variations
Easier Modifications
If the standard bird dog feels too challenging, try these modifications:
- Keep your toes on the ground instead of fully lifting your leg. This provides extra support while still working on core engagement.
- Move only your arms or only your legs until you build enough stability to do both together.
More Challenging Variations
Looking to make the bird dog harder? Here are some ways to level up:
- Pause at the top – Hold the extended position for three to five seconds to increase core engagement.
- Use a resistance band – Loop a resistance band around your foot and hold the other end in your hand for added tension.
- Try an unstable surface – Performing the bird dog on a foam pad or stability ball increases the challenge by forcing your muscles to work even harder to balance.
How to Incorporate Bird Dog Into Your Routine
The bird dog is a great addition to any workout routine, whether you’re warming up, cooling down, or using it as part of a core workout. Here’s how to fit it in:
- Beginners: Start with 2-3 sets of 8-10 reps per side.
- Intermediate: Try 3 sets of 12-15 reps per side, adding a brief pause at the top.
- Advanced: Go for 3-4 sets of 15 reps, using resistance bands or a stability challenge.
You can pair it with other core exercises like planks, dead bug, or glute bridges for a well-rounded routine.
Suffering From Back Pain? A Chiropractor Can Help
If you’re dealing with back pain, adding the bird dog exercise to your routine is a great way to strengthen your core and improve stability. But sometimes, pain doesn’t go away with exercise alone. If your discomfort persists, it’s important to find out what’s causing it.
At PinPoint Health, we don’t just treat symptoms—we work to identify the root cause of your pain. Our team of chiropractors and healthcare professionals can assess your movement, pinpoint problem areas, and develop a personalized treatment plan that includes hands-on care, targeted exercises, and lifestyle adjustments. Whether your pain comes from poor posture, an old injury, or daily wear and tear, we’ll help you get back to feeling your best.
