Bird dog exercise builds core control through slow opposite-limb movements

The bird dog is a floor exercise designed to strengthen the muscles that support the spine. From a hands-and-knees position, the person extends one arm and the opposite leg while trying to keep the trunk steady. The aim is control, not lifting the limbs as high as possible.

Begin with hands under shoulders and knees under hips, keeping the head aligned with the back. Slowly reach one arm forward and the opposite leg behind, only as far as the back can remain neutral. Return gently, then change sides. Avoid twisting the pelvis, looking upward or letting the lower back sag.

Core stability helps with balance and ordinary movements such as bending, carrying and lifting. The exercise also uses muscles around the hips and shoulders. It needs no special equipment, but that does not mean everyone should attempt the full movement immediately.

Beginners can practise moving just an arm or a leg before combining the two. A mirror can help reveal unwanted rotation. Slow, comfortable movement is more useful than rushing through repetitions or forcing a larger range. Individual limitations and existing pain should guide exercise choices; tailored advice from a qualified clinician or exercise professional may be appropriate.