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Back · Strengthening

Bird Dog Exercise for Lumbar Strengthening

Bird dog, 3 sets, 10 repetitions per side, hold 3 seconds in extension

Illustration of the Bird Dog Exercise for Lumbar Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Hold: 3 seconds in extension

Description: Get on all fours, keeping your back straight and pelvis stable. Simultaneously extend one arm forward and the opposite leg backward, maintaining a strong core and without moving the pelvis. Hold the position for 3 seconds, then slowly return to the starting position.

Tips: Contract your abdominal muscles to stabilize the lower back, avoid any rotation or sagging of the pelvis. Keep your gaze toward the ground to maintain a neutral spine.

Progression: Gradually increase the hold duration up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
À quatre pattes, dos neutre, bassin stable
Clinical goal
Renforcement musculaire du bas du dos et stabilisation lombaire
Also known as
chien-oiseau, exercice quadrupède, stabilisation lombaire

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.