Bird Dog
Description
The bird dog extends the opposite arm and leg from a hands-and-knees (quadruped) position. It is one of Dr. McGill's "Big Three" core exercises, building anti-rotation core stability, back health, and glute activation with minimal spinal load.
Equipment Required
Bird Dog Instructions
- Get on all fours. Hands under shoulders, knees under hips.
- Brace your core. Maintain a flat back.
- Simultaneously extend your right arm forward and left leg back.
- Hold for 5 to 10 seconds at full extension.
- Return to all fours.
- Extend left arm and right leg.
- Continue alternating.
- Aim for 8 to 10 holds per side. One of McGill’s “Big Three.”
Bird Dog Form & Visual
Bird Dog Benefits
- McGill’s “Big Three” core exercise
- Builds anti-rotation core stability
- Minimal spinal load — safe for back health
- Develops glute and shoulder activation
- No equipment needed
- Evidence-based for back pain prevention
Bird Dog Muscles Worked
- Core (anti-rotation)
- Gluteus maximus (extending leg)
- Anterior deltoid (extending arm)
- Erector spinae
- Multifidus
Bird Dog Variations & Alternatives
- Band Bird Dog
- Dead Bug (supine version)
- Curl-Up (McGill)
- Side Bridge (McGill)
- Bear Plank Bird Dog
