HomeFitnessThe Bird Dog Exercise: Fix Your Lower Back & Strengthen Your Core

The Bird Dog Exercise: Fix Your Lower Back & Strengthen Your Core

The Bird Dog Exercise

The bird dog, also known as the quadruped is a simple exercise you can perform at home that'll provide you with a plethora of benefits when performed correctly.
Recovering from an injury? Looking to fix poor posture? The bird dog can assist with that and more...

The Big Benefits of the Bird Dog

  • Engages your abdominal and lower back muscles at the same time
  • Assists with building correct posture and balance
  • Assists with proper spinal alignment
  • Will help you build a strong core
  • Excellent exercise for rehab, as such its often prescribed by physiotherapists

Here's How to Perform the Bird Dog Correctly...

When it comes to the bird dog never think 'oh that's good enough' in terms of form, this is an exercise you must perform with perfect form...

Here's how to do it:

  • Begin on all fours.
  • Ensure your knees are under your hips while your hands are under your shoulders
  • Engage your abs so your spine is in a neutral position
  • Draw your shoulder blades together
  • Begin raising your left arm and right leg while your shoulders and hips maintain a parallel position to the floor
  • Tuck your chin in so you're looking down at the ground
  • Hold position for the count of 2
  • lower your left arm and right leg back down and alternate by now raising your right arm and left leg
  • Return your right arm and left leg down
  • You've now performed 1 rep, repeat for the desired number of repetitions.
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When & Where Should You Actually Implement Bird Dogs?

There's no right or wrong time to perform the bird dog, I personally recommend adding them into your morning routine and perform a couple of sets of 10~ repetitions to start your day.
Not only is this a great way to wake up it'll assist with building mobility and enforcing great posture over time.

Alternatively perform them as part of your warm-up routine along with rotator cuff exercises and shoulder dislocations before you begin your lifting regime in the gym each day.

If you're looking to perform super sets it's also worth considering adding the bird dog in! After a set of heavy squats or brutal walking lunges mix it up by adding in a set of 10 bird dogs directly after.

What's Your Take on the Bird Dog Exercise? Let Me Know Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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