Bird-Dogs – Core Stability Exercise

 In Exercise and Health


This is a commonly prescribed core stability exercise that we prescribe at POGO. The exercise is known as the bird-dogs. It is very effective for the rehabilitation of lower back pain and as an exercise to address core stability deficits for other conditions including: hip pain, knee pain, running injuries, and even foot and ankle pain.

The exercise targets activation and early stage strengthening of the:

-erector spinae musculature

-transversus abdominus

-rectus abdominus


The aim is to:

-hold the back leg high and fully extended

-hold the arm extended and level with the leg and trunk

-minimise twisting of the hips

To begin the exercise:

– come into four point kneeling position with wrists below the shoulders and knees below the hips

– raise and extend opposite arm and leg e.g. right arm and left leg or vice versa

– aim for 30 second holds each side focussing on the above.

– Repeat twice.

To progress the exercise:

-build up hold times to 1 min on each side.

-Repeat two-three sets of the 1min holds.

-progress to eyes closed holds

-progress to ‘compass’ or ‘sweeping’ progressions (coming on our YOUTUBE channel)

If you encounter pain check with your health care practitioner or local physiotherapist.

Brad Beer (APAM)

POGO Founder

For more hip and core strength exercises click HERE

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