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Back · Strengthening

Bird dog on Bosu

Bird dog on Bosu, 3 sets, 8 repetitions per side, 3-second hold in extension

Illustration of the Bird dog on Bosu exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Hold: 3 seconds in extension

Description: Position yourself on all fours on a Bosu ball, maintaining a neutral spine and stable pelvis. Slowly extend one arm forward and the opposite leg backward, holding the position for 3 seconds without moving the trunk. Gently return to the starting position and repeat on the other side.

Tips: Contract the abdominal muscles to stabilize the trunk and avoid any rotation or sinking of the pelvis. Keep movements slow and controlled to maximize lumbar strengthening.

Progression: Gradually increase the hold duration up to 5 seconds or add an extra repetition per set as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
bosu
Starting position
À quatre pattes sur un bosu, colonne neutre, bassin stable
Clinical goal
Renforcement musculaire lombaire et stabilisation du tronc
Also known as
oiseau chien sur bosu, exercice de stabilisation lombaire sur bosu

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.