Back and Spine Exercises
Bird Dog
The bird dog lifts one arm and the opposite leg while you balance on hands and knees. It trains the back extensors, glutes and deep abdominals to hold the spine steady while the limbs move, with very low load on the discs.
What it does
Controlling rotation and sway of the trunk while the limbs move is exactly what the back needs for daily tasks. The bird dog trains that control safely.
Our physiotherapists use it most often for lumbar spondylosis, disc bulge and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.
How to do it
- Kneel on hands and knees with your back flat and neck long.
- Gently brace your tummy.
- Slide one leg straight back along the floor, then lift it to hip height.
- Once steady, add the opposite arm reaching forward at shoulder height.
- Hold 5 seconds without the trunk twisting, then return and swap sides.
How much
6 to 10 repetitions each side, 2 sets, once a day. Increase hold time to 10 seconds.
Common mistakes
- Lifting the leg too high and arching the back.
- Letting the hips rotate open.
Stop and check with us if
- Pain increases in the lower back or down the leg.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Can I do bird dogs after spine surgery?
Is it better than planks?
What is the bird dog?
The bird dog extends one arm and the opposite leg from hands and knees while keeping the trunk steady.
How is the bird dog performed?
Start on hands and knees with hands under shoulders and knees under hips. Keep your back flat, like a table. Gently brace your stomach. Slide one leg straight back along the floor, then lift it to hip height. Keep your hips level. Hold for 5 seconds, return, and repeat with the other leg. When that's steady, add the opposite arm: reach it forward as the leg goes back. Start with 5 to 8 slow repetitions each side and build to 10 with a 10-second hold.
What are the benefits of the bird dog?
It builds core stability and balance, supports lower back pain recovery and improves spinal control. It is often part of rehab for lumbar spondylosis, disc bulge and spondylolisthesis.
Which muscles does the bird dog target?
The erector spinae, multifidus, glutes, deep abdominals and shoulder stabilisers.
Calculators that recommend this exercise
Free self-checks that suggest this exercise when your result calls for it.
Related treatments
Lower Back Pain Physiotherapy
Targeted treatment for lumbar pain, stiffness and sciatica-type symptoms.
Learn more SpineLumbar Spondylosis
Age-related wear in the lower back, and why strength and movement matter more than the X-ray report.
Learn more SpineDisc Bulge
A bulge is a broad, shallow spread of the disc. What it means, what it doesn't, and how it's treated without surgery.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.