Bird Dog / Quadruped Exercise

One of the most effective ways to improve how your spine is supported during movement—without putting it under unnecessary strain.

This exercise often looks easy—but most people realise quickly it’s more about control than strength.

Watch my video demonstration of the Bird Dog exercise below.

When to Be Cautious

You may want to modify or avoid this if:

• The movement increases your back pain
• You struggle to hold the position without losing control
• You feel pain travelling down the leg (see sciatica/disc bulge page)

If unsure, seek professional advice.

What This Exercise Helps With

The Bird Dog is designed to improve how well your muscles support your spine during movement.

It targets:

• Deep core muscles
• Glutes
• Muscles that stabilise your spine

A useful way to think about it:

Your spine is like a stack of blocks.

If the muscles around it aren’t working well, those blocks become unstable and have the potential to topple.

This exercise teaches your body how to keep that stack steady—even when your arms and legs are moving.

In clinic, I often use this when:

• Someone feels like their back is “weak” or unreliable
• Pain comes on with simple movements like bending or reaching
• They’ve improved with mobility work but still lack control

Evidence-based Context

I was lucky enough to attend a weekend seminar hosted by Professor Stuart McGill. This exercise is one of his “Big 3” core exercises, alongside the curl-up and side plank.

These were developed after extensive research into how to strengthen the spine without overloading it.

Rather than focusing on big movements or heavy strengthening, the emphasis is on:

• Stability
• Control
• Endurance

That’s exactly what this exercise trains.

When This is Most Useful

This exercise is most useful in the following situations:

• Low Back Pain: When control and coordination are contributing to symptoms
• Post-injury or flare-up: To rebuild confidence with movement
• Recurrent back pain: Where the issue isn’t stiffness, but poor control

How to do the Exercise

Follow these steps:

1. Start on your hands and knees
2. Position your hands under your shoulders and knees under your hips
3. Gently tighten your abdominal muscles
4. Slowly extend one leg straight back
5. Then extend the opposite arm forward
6. Hold briefly, keeping your body steady
7. Return to the starting position and repeat on the other side

TIP: Start with arms on their own first and then legs on their own. Once you can do both comfortably, try opposite arms and legs.

Remember, the goal is to stay as still as possible while controlling the movement. Keep it slow.

How Many Should You Do?

Start with:

• 6–10 repetitions each side
• 1–3 sets
• 1–2 times per day

As it becomes easier:

• Increase hold time slightly
• Focus on control rather than range

You Should Feel

• Gentle engagement through your core
• Work in your glutes
• Your body staying steady, without shifting or wobbling
• A sense of control rather than strain

You Should Not Feel

• Pain in your lower back
• Excessive wobbling or loss of balance
• Tension building in your neck or shoulders

Common Mistakes to Avoid

Try not to:

• Let your lower back dip or arch
• Rush the movement
• Lift your arm or leg too high
• Hold your breath

Clinic Tip

Most people try to make this exercise bigger than it needs to be.

They reach too far, lift too high, and lose control.

Instead, think:

“Small and steady beats big and wobbly—this isn’t about how far you reach, it’s about how well you stay still.”

It can be a good idea to start with just the upper limb movements first. Once you are comfortable with the exercise, progress to opposite arm and leg. 

Clinical Insight

If this exercise is right for you, it often feels surprisingly challenging despite looking simple.

I’ve had plenty of patients say:

“That looks easy… until you actually try it.”

That’s usually a sign your body is having to relearn how to control movement properly.

When to Use This Exercise

This exercise works particularly well:

• As a core muscle activation exercise in the morning
• As one of the first core strength exercises to introduce after a back injury
• Before and after any extended periods of inactivity such as computer work or driving

If your movements feel smoother or more controlled as you practise this exercise, that’s a good sign it’s helping.

How This Fits Into Your Recovery

This is a key control-based exercise.

It helps:

• Improve coordination around the spine
• Reduce unnecessary strain on the lower back
• Build confidence with movement

From here, you may want to combine it with:

• Glute bridge exercise
• Supine leg rotations
• Side Plank