Physiotherapy

Bird Dog

A hands-and-knees drill extending opposite arm and leg while the spine stays level. It builds trunk stability and hip control together, and pairs naturally with the dead bug.

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Suggested use

Sets

Reps

6-8 per side

Rest

45s

Physiotherapy

Core

Beginner

Rehab

Strength

Balance

Isometric

Rehab-friendly

Muscles worked

Primary

Erector spinae

Abs (rectus abdominis)

Secondary

Glutes

Rear delts

Transverse abdominis

Equipment

No equipment needed - just your body.

How to do it

Start on hands and knees with wrists under shoulders and knees under hips.
Set your spine in a neutral, level position — imagine a tray of drinks resting on your back.
Reach one arm forward and extend the opposite leg back until both are roughly parallel to the floor.
Keep hips and shoulders square to the ground; nothing should tip or rotate.
Hold briefly, then return to all fours with control.
Alternate sides for the full set.

Common mistakes

Lifting the leg so high that the lower back arches.
Letting the hips rotate open as the leg extends.
Rushing between reps instead of pausing in the extended position.
Letting the head drop or crane up — keep the neck in line with the spine.

Safety first

Fold your mat or add padding under the knees if kneeling is uncomfortable.
Start with arm-only or leg-only reps if the full version feels wobbly.
If you are working around a back problem, consult a licensed clinician about whether and how to include this drill.

Who should avoid or modify

Recent spinal surgery — consult a licensed clinician before beginning.
Wrist or knee pain that makes bearing weight on all fours uncomfortable.
Acute lower-back pain that increases during or after the drill.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.