Procaryote
Core and abs · Strengthening

Reverse Bird Dog

Reverse bird dog, 3 sets, 10 repetitions per side

Illustration of the Reverse Bird Dog exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: On hands and knees, slowly extend one arm backward while extending the opposite leg backward, keeping the back straight. Hold the position briefly, then gently return to the starting position. Alternate sides in a controlled manner.

Tips: Keep the abdomen engaged to stabilize the trunk and avoid arching the lower back. Perform the movement slowly to maximize control and effectiveness.

Progression: Gradually increase the number of repetitions or hold the final position longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
On hands and knees, hands under shoulders, knees under hips
Clinical goal
Strengthening the abdominals and trunk stabilization
Also known as
reverse bird dog, trunk stabilization exercise, opposite arm-leg extension

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.