How to Do the Bird Dog Exercise: Step-by-Step Video Tutorials

As a chiropractor, I’ve seen the bird dog exercise transform core stability and reduce back pain for people of all fitness levels.

This seemingly simple movement delivers remarkable benefits when performed correctly.

In this guide, I’ll walk you through the bird dog exercise from beginner to advanced levels, share the key benefits, and help you avoid common mistakes that could diminish your results.

What is the bird dog exercise?

The bird dog is a bodyweight exercise performed on all fours where you extend opposite limbs while maintaining core stability.

It might look straightforward, but it targets multiple muscle groups while teaching your body to stabilize your spine during movement.

This stability skill translates to virtually every daily activity, from carrying groceries to playing sports.

Science-backed bird dog benefits

Before we dive into technique, here are four key benefits of adding this exercise into your routine.

1. Safe core stability training

Unlike performing crunches that primarily engage your six-pack muscles, the bird dog exercise engages multiple deep core stabilizers that you use on a daily basis.

Even better? It’s highly effective, beneficial, AND safe — with lots of research backing this up.

For example, a 2012 study supported the bird dog exercise (or contralateral arm and leg raise, as they called it) as safe core stability training, due to minimal lumbar compressive force (AKA pressure on your spine).

2. Reduced lower back pain

In my clinical practice, I’ve found this exercise to be exceptionally effective for patients who need treatment for low back pain.

Building on work by spine biomechanics expert Dr. Stuart McGill, studies show that the bird dog exercise provides significant improvements in back pain.

3. Improved balance and coordination

By having to stay balanced while you move your limbs in opposite directions, the bird dog trains you to move better in your day-to-day life.

Want to take it a step further?

A 2023 study found that even just adding movement to the bird-dog — like lifting your arm and leg while standing — significantly improved balance and stability, thanks to how much it challenges your core to stay steady.

4. Strengthened posterior chain

While core stability is the primary focus, bird dogs also strengthens key muscles in the posterior chain — including the glutes, hamstrings, and lower back muscles.

These areas are often weak in people who sit a lot or have sedentary routines, but research shows the bird dog exercise activates the glutes enough to build strength.

Beginner bird dog exercise technique

If you’re new to the bird dog or returning to exercise after an injury, start with this beginner version to develop proper form and build baseline stability.

Key technique points:

1. Start in the quadruped position (on hands and knees)
2. Position your hands directly under your shoulders and knees under your hips
3. Keep your spine in a neutral position—not arched or rounded
4. Brace your abdominal wall by gently drawing your navel toward your spine
5. While maintaining this brace, slowly extend one leg straight behind you
6. Keep your hips level (avoid rotating or tilting to either side)
7. Maintain steady breathing throughout the movement
8. Hold each extension for about 5 seconds while maintaining balance
9. Return to the starting position with control
10. Repeat on the alternate side

Common mistakes to avoid:

• Twisting your lower back: Your hips should remain level throughout the movement
• Arching your lower back: This often happens when trying to lift the leg higher than your stability allows
• Holding your breath: Continue breathing normally while maintaining your core brace

Start with: 5-8 repetitions on each side, focusing on form rather than quantity. Rest as needed between sides if you feel your form deteriorating.

Intermediate bird dog exercise technique

Once you’ve mastered the beginner version and can maintain proper form throughout, progress to this intermediate variation that adds upper body movement.

Key technique points:

1. Begin in the same quadruped position as the beginner version
2. Establish your abdominal brace
3. Simultaneously extend one arm forward and the opposite leg backward
4. Maintain a flat, tabletop spine throughout the movement
5. Keep your shoulders and hips parallel to the floor (avoid rotation)
6. Hold each pose for about 5 seconds while maintaining balance
7. Return to the starting position with control

Level 1 progression: Alternate sides

In Level 1, you’ll alternate sides after each repetition, allowing each side of your body to recover briefly while working the opposite side.

Level 2 progression: Endurance challenge

For Level 2, you can perform all repetitions (aim for 20) on the same side before switching, which creates a greater endurance challenge for your stabilizing muscles.

Focus on: Smooth, controlled movement rather than speed. The effectiveness comes from maintaining stability while moving the limbs with precision.

Advanced bird dog exercise technique

This variation adds dynamic movement to further challenge your stability and control. Only attempt this advanced version after you’ve perfected the intermediate bird dog.

Key technique points:

1. Begin with the same setup as the intermediate bird dog
2. Extend opposite arm and leg as in the intermediate version
3. Once extended, use your arm and leg to slowly draw circles in the air
4. The circles should be small to start, gradually increasing in size as your stability improves
5. Maintain your neutral spine position throughout the movement
6. Your core muscles must work continuously to respond to the changing forces

The challenge: This variation adds motion to the extended limbs, forcing your stabilizing muscles to work harder to keep your spine neutral while adapting to movement patterns.

Safety note: If you cannot maintain a neutral spine during this exercise, return to the intermediate version until your core stability improves.

Common mistakes and how to fix them

Even with seemingly simple exercises like the bird dog, form errors can reduce effectiveness and potentially lead to discomfort.

Here are the most common mistakes I see and how to correct them:

1. Sagging lower back

The problem: Allowing your lower back to arch excessively during the movement, which can place stress on your lumbar spine.

The fix: Focus on maintaining your abdominal brace throughout the exercise. If necessary, reduce the range of motion until you can maintain proper spine position.

2. Rotating hips or shoulders

The problem: Turning or tilting your hips or shoulders during the movement, which reduces core engagement and can strain your back.

The fix: Imagine balancing a glass of water on your lower back—it shouldn’t spill during the movement. Keep your hips and shoulders square to the floor.

3. Rising shoulder

The problem: Allowing your shoulder to creep up toward your ear when extending your arm.

The fix: Before extending your arm, gently pull your shoulder blade down and back. Maintain this position throughout the movement.

4. Holding your breath

The problem: Many people unconsciously hold their breath during challenging stability exercises.

The fix: Establish a breathing rhythm before beginning. Try exhaling during the extension phase and inhaling as you return to the starting position.

5. Moving too quickly

The problem: Rushing through repetitions, which reduces muscle activation and stability challenge.

The fix: Slow down the movement. Count to three as you extend, hold for a count of five, and take three counts to return to start position.

How to incorporate this exercise into your routine

Bird dogs can serve multiple purposes in your fitness routine. Here’s how I typically recommend incorporating it:

For back pain prevention and relief:

The bird dog is one of the most effective low back pain exercises. Perform 2-3 sets of 10-12 repetitions per side, 3-4 times per week. Focus on perfect form and controlled movement rather than increasing repetitions.

As part of a core-focused workout:

Combine the bird dog with other stability exercises like planks, dead bugs, and glute bridges for a comprehensive core routine. Perform 2-3 sets of 12-15 repetitions after your primary strength training.

For warm-up and movement preparation:

Use the beginner or intermediate bird dog in your warm-up routine to activate your core and prepare your body for more complex movements. One set of 6-8 repetitions per side is typically sufficient.

For rehabilitation purposes:

If you’re using the bird dog as part of a rehabilitation program, follow the specific guidance provided by your healthcare professional regarding sets, repetitions, and frequency.

3 complementary exercises to pair with bird dogs

For a comprehensive approach to core stability and back health, consider pairing bird dogs with these complementary exercises:

Cat-cow stretches

This gentle mobility exercise makes an excellent warm-up before bird dogs, helping to mobilize the spine before stabilization work.

Glute bridges

Strengthening the gluteal muscles complements the posterior chain engagement of the bird dog, creating balanced support for your lower back.

Side planks

Targeting the lateral core muscles, doing side planks creates a well-rounded core routine when combined with the bird dog’s focus on the anterior and posterior stabilizers.

Bird dog variations for different needs

The standard bird dog variations can be modified to suit different fitness levels and goals:

If you need more support:

• Stationary arm bird dog: Keep both hands on the floor while extending only the leg
• Wall-supported bird dog: Perform the movement standing, leaning against a wall
• Stability ball bird dog: Perform while resting your torso on a stability ball

For a greater challenge:

• Bird dog with resistance band: Add resistance to your arm or leg movement
• Unstable surface bird dog: Perform on a foam pad or BOSU ball
• Bird dog row: Hold a light dumbbell in your hand and perform a row at the top of the movement

When to avoid

While the bird dog is generally safe for most people, certain conditions may require modification or avoiding the exercise altogether:

• Acute back injuries: If you have a recent back injury, herniated disc, or acute pain, consult with a healthcare provider before attempting bird dogs
• Shoulder instability: Those with significant shoulder problems may need to modify or avoid the full arm extension
• Wrist pain or carpal tunnel syndrome: The quadruped position places pressure on the wrists; use fists or place hands on an elevated surface if needed
• Advanced pregnancy: In later stages of pregnancy, modified versions or alternative exercises may be more appropriate
• Balance disorders: If you have difficulty with balance, ensure you have support nearby or try wall-supported modifications
• During pain: Stop if you experience pain (not to be confused with the normal challenge of the exercise)

Always consult with a healthcare professional if you’re unsure whether this exercise is appropriate for your specific situation.

Can the bird dog exercise help with posture?

Absolutely. The bird dog strengthens many of the muscles responsible for maintaining good posture, particularly the deep core muscles and the muscles between your shoulder blades.

Consistent practice can lead to improved posture during daily activities.

Get personalized guidance for the best results

While this guide provides comprehensive instructions for performing the bird dog exercise correctly, working with a qualified professional ensures proper form and personalized progression based on your specific needs and goals.

At Price Health in Waterloo, our team can assess your movement patterns, identify any imbalances, and develop a customized exercise program to help you build core strength safely and effectively.

Book an in-person assessment today >>