Move · Videos · Technique · 5 min

Bird Dog for a Stronger Low Back

Bird Dog for a Stronger Low Back — video by Physical Therapy & Hand Clinic of Hillsboro Play · 4:33

Video by Physical Therapy & Hand Clinic of Hillsboro on YouTube · Open on YouTube

A physical therapist teaches the full bird dog on hands and knees, a spine-friendly exercise for the deep back and core muscles, with holds and rep guidance.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 5

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  1. Set-up: on hands and knees, hands under shoulders and knees under hips, about hip-width apart. 0:44
  2. Find a neutral spine between fully rounded and arched, and brace so your back stays still. 1:01
  3. Reach your right leg and left arm out, hold 6–10 seconds, then sweep them back in; 10–15 reps. 1:46
  4. Mistakes: lifting the leg so high that your back arches, or twisting; keep your weight centred. 2:24
  5. Other side: brace firmly, then reach the left leg and right arm, holding 6–10 seconds each rep. 3:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hands under shoulders, knees under hips, spine in a relaxed neutral position
  • Brace as if someone might poke your stomach, then reach opposite arm and leg out
  • Don't lift the leg so high your back arches or your body twists; hold 6–10 seconds

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesreaching one arm out while the other supports
  • Wrists & hands moveshands under shoulders on all fours
  • Lower back movesbracing a neutral spine while limbs move
  • Hips movesreaching one leg back
  • Knees moveskneeling on the knees
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Do leg-only reaches first (shown in an earlier video); keep the lift low

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Physical Therapy & Hand Clinic of Hillsboro; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety