Body & Balance Studio
Posture scan

Bird Dog

activatecore

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

  1. Assume an all-fours quadruped position with a neutral (slightly arched) spine.
  2. Without moving the low back, kick one leg straight back while raising the opposite arm until both are fully extended.
  3. Cue 'kick the heel straight back' to avoid overarching; make a fist to increase core/erector activity.
  4. Hold the extended pose ~10 seconds, then return; you may 'sweep' arm and leg under the body between reps.
  5. Regress to leg-only movement if you lose balance; progress by drawing a square with the extended hand.

Form cues

  • Stiffen the core before moving the limbs
  • Keep the back neutral; no rounding or arching

Dosage

Descending pyramid 5-3-1 with 10-second holds each side

Muscles worked

erector spinae — anatomical illustration
erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteals — anatomical illustration
glutealsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
core stabilizers — anatomical illustration
core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: erector spinae, gluteals, core stabilizers

Target muscles

Erector SpinaeGlutealsCore Stabilizers

Helps with

Trunk Lean
Wall-Standing Postural ExerciseWall-Sitting Postural ExerciseAbdominal Trunk CurlCraniocervical Flexion (Deep Neck Flexor Activation)Isometric Cervical RetractionFormation of the Short Foot

Reference: Rebuilding Milo p.108