What is the Bird Dog Exercise?
The bird dog exercise is a pet name for the opposite arm and leg lift performed from a kneeling (quadruped) position. While working the spinal erectors and glutes, bird dog challenges your balance and core stability.
The Bird Dog works all the muscles of the back side as you lift an opposite arm and leg, challenging core stability and balance.
Modified variation
A modified variation can be performed in the prone position, lying face down and lifting one arm and the opposite leg off the floor. This is easier since your body is fully supported on the floor, however this is not how we move in the real world. We live our lives in a multitude of positions and activities and need to develop skills that are transferable to daily life.
Learn to hold a proper quadruped position
To begin, learn to hold a proper quadruped position supported on the hands and knees, with your hands under your shoulders, knees under your hips, head and neck aligned with your spine.
Engage the core muscles to hold the pelvis in neutral alignment. Keep your hips level with the natural slight inward curve in the low back.
Draw the shoulder blades down and together, away from the ears, to stabilize the shoulders and upper back. You should be able to hold the position if you were pushed slightly from side to side or front to back.
Step up to the bird dog
To start, extend one arm to the front, lift it to shoulder height, then lower it to the floor. Then lift the other arm and alternate sides, working only the arms. A note about the position of the arms: you can reach the arm with the palm either facing down or facing in, as shown in the video here.
Next, supported on your arms, extend one leg behind you and lift it to hip height, then lower it to the floor. Then lift the other leg and alternate sides, working only the legs.
Now go around your body, lifting one arm, then the other; one leg and then the other, continuing to support yourself on the other three points of contact.
When you can successfully stabilize while lifting your limbs in this sequence, lift one leg and, when you have your balance, add the opposite arm. Hold for a moment, then release and repeat with the other side.
Continue to lift opposite arm and legs in this manner, alternating sides, for 5-10 repetitions (one rep = both sides).
Progress to 10 reps on each side, alternating sides, holding the extended position for up to 10 seconds.
Bird Dog or Opposite Arm & Leg Lift Video
Start by lifting one arm at a time, then one leg at a time, before lifting the opposite arm and leg together in the Bird Dog exercise.
Trainer’s Tips
Reach forward as far as you can with your raised arm while reaching backward with your raised leg, keeping full extension in the limbs.
Scoop out your abdominals, navel to spine, throughout the movement to prevent your low back from arching.
Think “nose down” to keep your head and neck aligned with your spine.
Avoid twisting your torso, keeping your shoulders and hips square to the floor.
Related: Bodyweight Back Exercises.
Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider.
Joan Pagano is the author of best-selling fitness books, including the new release Strength Training Exercises for Women (DK, 2014), an informational speaker on health and fitness topics and the owner of Joan Pagano Fitness in New York City. Former trainer to Jacqueline Onassis and Caroline Kennedy, Joan has specialized in strength training for women since 1988. She is an authority on the benefits of exercise for women's health issues such as menopause, osteoporosis and breast cancer, as well as strength training through the decades. Joan is the proud finisher of seven marathons and a member of the Shaker Heights High School Alumni Hall of Fame.
Visit Joan at: www.joanpaganofitness.com/
