Procaryote
Back · Strengthening

Bird dog with leg elevation

Bird dog with leg elevation, 3 sets, 10 repetitions per side, hold for 2 seconds in extension

Illustration of the Bird dog with leg elevation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Hold: 2 seconds in extension

Description: Get on all fours, keeping your back straight and shoulders stable. Simultaneously extend one arm forward and the opposite leg backward, maintaining a stable core, then hold the position for 2 seconds before returning to the starting position.

Tips: Keep your gaze toward the floor to avoid arching your back, contract your abdominal muscles to stabilize the trunk, and perform the movement slowly and with control.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
À quatre pattes, dos droit, épaules stables
Clinical goal
Renforcer les muscles lombaires et améliorer la stabilité du tronc
Also known as
oiseau chien avec jambe levée, exercice de stabilité lombaire, bird dog jambe levée

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.