Bird dog
A four-point drill training anti-rotation and spinal control.
What it is
An exercise on hands and knees in which you extend an opposite arm and leg while keeping the torso completely still. It trains the trunk to resist both rotation and extension, and it is a staple of back rehabilitation for that reason.
Muscles worked
Primary: Spinal erectors, Obliques. Secondary: Glutes, Core (rectus abdominis), Rotator cuff.
How to perform it
- Set up on hands and knees with hands under shoulders and knees under hips, back flat.
- Brace your core gently and set a neutral neck by looking at the floor.
- Extend one arm forward and the opposite leg back until both are level with your torso.
- Hold briefly, return under control, and alternate sides.
Common form faults
- Hips rotating as the leg extends. Move slower and extend less far; a cup of water balanced on your lower back is the classic check.
- Lifting the leg above hip height and arching the back. Stop level with the torso. Height is not the goal, stillness is.
- Craning the neck to look forward. Keep the gaze at the floor so the neck stays in line with the rest of the spine.
Programming
A warm-up or low-intensity accessory in controlled reps per side, often with a brief hold at the top. It is a mainstay of back rehabilitation programmes and a sensible daily movement.
Plan your training
Variations & substitutions
Frequently asked questions
- Is bird dog worth doing if I already train hard?
- As a warm-up, yes — it is a cheap way to switch on the trunk and glutes before loading them. As a primary core exercise for a trained lifter, it is too easy to be the main event.
- Why is it in so many back rehab programmes?
- It loads the spinal stabilisers meaningfully while keeping compressive load on the spine very low, which is exactly what you want early in recovering from back pain.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: