Bird Dog

A lumbopelvic stability classic (McGill protocol): extend opposite arm and leg without letting your hips rotate. Gentle, safe and widely used in back health.

• Isolation
• Bodyweight
• Beginner

How to do it

• On all fours, neutral back
• Extend opposite arm and leg to horizontal
• Hips level: nothing should rotate
• Pause 2–3 s and switch sides under control

Sets, reps and tempo

Ranges: 8–12 per side · pause 1–2 s at the top

Tempo: Extend opposite arm and leg for 2 s, squeeze, return for 2 s

Common mistakes

• Rotating your hip as you extend your leg
• Arching your lower back
• Losing your balance by going fast

Muscles worked

Primary

• Core / abs

Secondary

• Erectors / lower back
• Glutes

Alternatives

• Dead Bug
• Plank / Anti-Extension