Bird Dog builds core stability without any spinal flexion — it’s one of the safest ways to strengthen the muscles that protect your lower back, and it directly improves balance too.
How to do it
- Start on your hands and knees, hands under shoulders, knees under hips.
- Extend one arm straight forward and the opposite leg straight back at the same time.
- Keep your hips and shoulders level — don’t let your torso rotate.
- Hold briefly, return to start, and switch sides.
If balance is a challenge
Extend just the arm or just the leg on their own first, and work up to doing both together. There’s no rush here — control matters far more than the full version.
If it feels too easy
Add a 2-3 second hold at full extension, or slow the whole movement down.