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Exercises / Back & spine

3D athlete for the bird dog (quadruped opposite arm and leg lift)

Bird dog (quadruped opposite arm and leg lift)

  • Motor control
  • Back & spine
  • Mat

Extend the opposite arm and leg while keeping the spine and pelvis still. Trains the back extensors and gluteus maximus with low spinal load.

Also called quadruped arm/leg lift, hand-knee, quadruped contralateral arm leg raise.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Endurance: 6-10 repetitions per side with short (about 10 s) holds.

Start: Four-point kneeling

Steps

  1. Kneel on hands and knees with the spine neutral.
  2. Slowly reach one arm forward and the opposite leg back until level with the trunk.
  3. Hold, then return and switch sides.

Cues

  • Imagine a glass of water on the low back
  • Push the heel back, do not lift it high

Common mistakes

  • Rotating or hiking the pelvis
  • Arching the low back

Used for

Evidence (3)

Harder

References (5)
  1. Okubo Y, Kaneoka K, Imai A, et al. J Orthop Sports Phys Ther. 2010;40(11):743-750. Electromyographic analysis of transversus abdominis and lumbar multifidus using wire electrodes during lumbar stabilization exercises
  2. McGill SM. Phys Ther. 1998;78(7):754-765. Low back exercises: evidence for improving exercise regimens
  3. Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises
  4. Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
  5. Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.