Bird Dog
strengthencoreintermediateGluteus maximus strength
3 × 10 reps per side
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
An illustration is coming soon. Follow the step-by-step instructions below.
How to do it
- Assume an all-fours quadruped position with a neutral (slightly arched) spine.
- Without moving the low back, kick one leg straight back while raising the opposite arm until both are fully extended.
- Cue 'kick the heel straight back' to avoid overarching; make a fist to increase core/erector activity.
- Hold the extended pose ~10 seconds, then return; you may 'sweep' arm and leg under the body between reps.
- Regress to leg-only movement if you lose balance; progress by drawing a square with the extended hand.
Form cues
- Keep a neutral spine — don't deliberately arch the low back.
- Reach the arm and leg long rather than lifting them high.
- Treat the elbow-to-knee sweep as an optional progression, not the basic rep.
Muscles worked
Strengthens: multifidus, erector spinae, gluteus maximus, abdominals, gluteus medius
Helps with
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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