📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Bird Dog Exercise

Draftmotor-control95%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
quadruped with hands directly under the shoulders and knees under the hips, spine neutral and deep core gently engaged
End
opposite arm reaching forward and opposite leg extended back, both level with the torso in one long line from fingertip to heel, low back level and pelvis square
Range of Motion
shoulder flexion toward ~180° and hip extension to horizontal, while the lumbar spine and pelvis hold still (anti-rotation isometric of the trunk)

How to Perform

Quadruped exercise: simultaneously extend opposite arm and leg while maintaining a neutral spine. Activates lumbar erector spinae (29% nEMG) and multifidus while promoting anti-rotation core stability. Well-tolerated, functional, and progresses from basic to advanced levels.

Watch on YouTube↗

Opens a YouTube search for “Bird Dog Exercise”

Starting position: quadruped

Coaching Cues

  1. 1

    Long, neutral spine — deep core stays quietly engaged

    (verbal)
  2. 2

    Reach the hand and the heel toward opposite walls

    (verbal)
  3. 3

    Keep the lower back level enough to balance a glass of water

    (verbal)
  4. 4

    Trace a long, flat horizon from fingertip to heel

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×8-10 reps per side with 5-10 second holds

EMG Activation Data

Glute max ~40-56% MVIC; erector spinae 29% nEMG; lowest L/G ratio (1.21) indicating good local muscle targeting [Ekstrom 2007, Khosrokiani 2021]

Muscles Involved (6)

Primary Movers

Erector Spinae Group— 29% nEMG — lumbar stabilization during limb extension

Secondary Movers

Gluteus Maximus— Extends the hip during leg reach
Anterior Deltoid— Extends arm overhead

Stabilizers

Multifidus— Segmental stabilizer rather than primary extensor — L/G ratio 1.21 [Khosrokiani 2021]
Transversus Abdominis— Core bracing prevents lumbar extension collapse
External Oblique— Contralateral anti-rotation demand

Easier Variations ↓

1

Arm Only

In quadruped, extend one arm at a time without leg movement. Builds upper extremity and core control.

2

Leg Only

In quadruped, extend one leg at a time without arm movement. Focuses on anti-extension core control.

Harder Variations ↑

1

Bird Dog with Elbow-to-Knee

After extending, bring the elbow and knee together under the trunk before re-extending. Adds flexion control.

2

Bird Dog with Band

Loop a resistance band around the extending foot and opposite hand. Increases demand on both the extending and stabilizing muscles.

3

Bird Dog on BOSU

Perform with hands on a BOSU ball. Adds balance/proprioceptive demand.

Target Movements (3)

Lumbar ExtensionLumbar Intervertebral Joints
Hip ExtensionHip Joint (Coxofemoral)
Shoulder FlexionGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenanceWalkingCarrying and Lifting Objects

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Low Back PainrehabLow Back Injury PreventionpreventionImprove Core Strengthperformance

Research Notes

EMG: lumbar erector spinae 29% nEMG (27-46%) [Calatayud 2019]. Produces higher amplitudes across all muscle groups compared to hip abduction exercises (14±3% to 53±4%) [Mueller 2018]. 5 intensity levels available; muscle activity increases significantly with each level (p<0.05) [Kim 2016]. Well-tolerated in chronic LBP patients [Calatayud 2019].

Evidence Sources (6)