Procaryote
Back · Strengthening

Bird dog on SwissBall

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

Illustration of the Bird dog on SwissBall 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 with your hands on a SwissBall, maintaining a neutral spine and stable pelvis. Slowly extend one arm forward and the opposite leg backward, keeping the core engaged and the pelvis immobile. Hold the extended position for 3 seconds before gently returning to the starting position.

Tips: Contract the abdominal muscles to stabilize the lumbar spine, avoid any rotation or sinking of the pelvis. Perform the movement slowly and control each phase to maximize effectiveness.

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
SwissBall
Starting position
On all fours, hands on SwissBall, neutral back
Clinical goal
Muscle strengthening and lumbar stabilization
Also known as
bird dog on SwissBall, lumbar stabilization exercise on SwissBall, core stabilization on SwissBall

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Bird dog with arm elevationBird dog with arm elevation, 3 sets, 10 repetitions per side Bird dog with leg elevationBird dog with leg elevation, 3 sets, 10 repetitions per side, hold for 2 seconds in extension Bird dog with plyometrics and external shoulder rotationBird dog with plyometric external shoulder rotation, 3 sets, 8 repetitions per side Bridge with shoulder extensionBridge with shoulder extension, 3 sets, 10 repetitions, hold 2 seconds at the top Burpees - Final phase with trunk and pelvis controlFinal phase of burpees, 3 sets, 8 repetitions, trunk and pelvis control Burpees - Second step with trunk and pelvis controlSecond step burpees, 3 sets, 8 repetitions, trunk and pelvis control Burpees - Third Stage with Trunk and Pelvic ControlThird stage burpees, 3 sets, 8 repetitions, trunk and pelvis control Burpees with Emphasis on Lumbar StabilityBurpees, 3 sets, 8 repetitions, emphasis on lumbar stability

See all back exercises →

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.