Bird dog

Bodyweight

Also called bird-dog, quadruped arm and leg raise

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On hands and knees, extend the opposite arm and leg while keeping the spine and hips level. A low-load trunk stability drill, common in back pain programs.

  1. Neutral spine, hips square to the floor
  2. Reach long rather than high
  3. Pause a second, return under control

Movement

Pattern
Anti-rotation
Type
Isolation, one joint moves
Sides
One side at a time
Equipment
None

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body
Core
Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.