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Core Stability & Balance
Opposite Bird-Dog holds
Improves multifidus stability and global trunk coordination.
Clinical Overview & Purpose
The Bird-Dog exercise is a classic stability movement that challenges the body to maintain a neutral spine while moving opposite limbs. This exercises co-activation of the core, glutes, and shoulders, specifically targeting the multifidus muscles which stabilize the vertebrae against shear forces.
Steps to Perform Correctly
- Start on your hands and knees with a flat, neutral spine.
- Slowly raise and extend your right arm forward and your left leg straight back.
- Keep your hips square to the ground and contract your abdominal wall.
- Hold for 5 seconds, return, and alternate sides.
Physio Precautions
- If you lose balance or tilt hips, do not raise legs as high.
Target Muscle Groups
MultifidusGluteus MaximusDeltoidsTransversus Abdominis
Visual Demonstration
Recommended Routine
Frequency: 2 sets of 8 repetitions per side, holding for 5 seconds each
Duration: 2 Sets · 8 Reps
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