The Classic Bird Dog
The Goal of a Bird Dog
The goal of a bird dog is to train the extensor muscles of the spine and gluteals while consciously activating the abdominals in order to maintain a neutral spine posture and minimize spinal loading. There are many exercises out there that train the extensors and the gluteals but compromise the integrity and health of our spines --- the bird dog, when properly executed, does not. In short, the above means this: Let's build a nice backside without wrecking our spines!
Bird Dog Instructions
1. Start off on all fours. If you have sensitive knees or the surface is hard, put a mat, towel, or blanket underneath them.
2. Position your hands directly below your shoulders with your fingers pointing forward and position your knees directly under the hips.
3. Consciously activate your abdominal muscles by bracing them, then lift and extend your right leg straight behind you while simulataneously raising and extending your left arm directly in front of you --- keep your hips level and do not raise your arm or leg past horizontal. Do the appropriate amount of repetitions and switch sides.
4. Make sure to keep the back of your neck in alignment with the rest of your spine.
5. Slowly return to the starting position slowly by sweeping the floor with your hand and knee before returning to the bird dog position --- this slow, sweeping technique allows your working muscles to reoxygenate and ensures optimum form and stimulation during the exercise.
6. You can hold the extended bird dog position briefly or up to 8 seconds before returning to your starting position.
Level of Difficulty
The bird dog is a simple exercise and is appropriate for most exercisers. However, beginner and experienced exercisers alike may have some initial difficulties with the bird dog: balance issues, flexibility in the shoulders or hips may make it difficult to lift the arms and legs, and difficulty keeping the hips level while performing the bird dog. But fret not as continued practice, with proper form, should alleviate these issues to a large degree. Practice makes perfect!
Muscles Worked
The back extensors (erector spinae, longissimus, iliocostalis, multifidii) and gluteals (buttocks) are the primary muscles used in the bird dog. The abdominals are also used while bracing as well as the shoulders when extending the arms. Most importantly, these muscles are worked without sacrificing the integrity and health of your spine --- an important consideration when performing any exercise.
Tip
The extensor muscles quickly lose oxygen when they contract. To alleviate the loss of oxygen in the extensors while performing the bird dog, try not to hold the bird dog in the upward cycle for more than 8 seconds and slowly sweep the floor on the downward cycle to reoxygenate the tissues to ensure optimum performance.
McGill, S. (2002). Low Back Disorders: Evidence Based Prevention and Rehabilitation. (2nd Ed).