Bird dog

It strengthens the deep core muscles and stabilizes the lumbar region while moving arms and legs.

Area
Spine and back
Series
3
Repetitions
8 repetitions per side
Frequency
3 to 4 days per week
A woman on all fours reaching one arm forward and the opposite leg back Retrato oficial de la Lic. Laura Cortez Moza, Fisioterapeuta y Kinesióloga Indicated by Lic. Laura Cortez Moza Profile

How to do it step by step

  1. Start on all fours with a neutral back and active abdomen.

  2. Extend one arm forward and the opposite leg backward until they are level with your torso.

  3. Hold the posture for 3 seconds without rotating your pelvis or arching your lower back.

  4. Return to the center in a controlled manner and repeat with the opposite side.

Why it helps

Lower back pain decreases when the trunk learns to remain stable while the limbs are working. This is a key exercise in motor control.

Common Mistakes

Raising your leg too high arches your spine. Focus on length forward and backward, not height.

Continue with other exercises

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