Bird Dog Exercise to Strengthen Core and Lower Back
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | bird dog exercise |
| Works | lower back, core, glutes, shoulders |
| Type | Strength |
| Position | Floor |
| Hold | 3 to 5 seconds |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times a week, or as part of a regular movement break. |
| Equipment | Floor mat |
| Office visibility | High |
The bird dog is a strength exercise performed on your hands and knees. It involves extending one arm forward and the opposite leg backward, holding your core steady to keep your back flat.
Office workers often use this movement to engage the core and lower back muscles. It can be a useful break from sitting and helps build stability.
What the bird dog works
The bird dog exercise works several areas at once. It targets your core muscles and lower back to build stability. You will also engage your glutes and shoulder muscles during the movement.
How to do it
Starting position: Start on your hands and knees on a floor mat. Place your hands directly under your shoulders and your knees directly under your hips. Keep your back flat, like a tabletop.
- Engage your core muscles to keep your spine stable.
- Slowly extend your right arm straight forward and your left leg straight back at the same time.
- Keep your hips and shoulders level, avoiding any tilting or arching of your back.
- Hold this position briefly.
- Slowly return your arm and leg to the starting position.
- Repeat on the other side, extending your left arm and right leg.
What you should feel
You should feel a gentle effort in your core, glutes, and shoulder muscles as they work to hold you steady. The movement should be controlled and stable. Do not continue if you feel any sharp pain in your back or joints.
Common mistakes
- Arching the lower back.
- Tilting the hips to one side.
- Moving too quickly.
- Lifting the arm or leg too high, causing the back to arch.
Make it easier or harder
- Easier: Lift only one arm at a time, keeping both knees on the floor.
- Easier: Lift only one leg at a time, keeping both hands on the floor.
- Easier: For an office-friendly version, stand behind your chair and hold onto the backrest. Extend one leg straight back, keeping your core engaged and back straight. Repeat on the other side.
- Harder: Hold the extended position for longer.
Fitting it into a desk day
Because the bird dog is a floor exercise, it has high visibility in an office setting. It works well for a movement break when working from home or if you have a private office. A standing variation holding a chair can be done more discreetly at your desk.
Quick questions
How long should I hold the bird dog position?
Hold the extended position with your arm and leg out for three to five seconds before slowly returning to the start.
What is a common mistake with the bird dog exercise?
A common mistake is arching the lower back or tilting the hips. Focus on keeping your back flat, like a tabletop, and your hips level throughout the movement.
Can I do the bird dog at my desk?
The standard version is a floor exercise, but a standing variation is more office-friendly. Stand behind your chair, hold the backrest, and extend one leg straight back.
When to see a doctor or physio
Pay attention to how your body feels and stop if you experience certain symptoms. It is a good idea to get checked by a doctor or physical therapist if you feel sharp, shooting, or radiating pain. Also seek a professional opinion for any numbness, tingling, or dizziness.
- Sharp, shooting, or radiating pain in your back, hips, or legs.
- Numbness or tingling in your arms or legs.
- Dizziness or loss of balance.
Skip it or ask first if:
- You have a recent back, hip, or shoulder injury or surgery.
- You have a wrist condition that makes it painful to put weight on your hands. Try resting on your forearms instead.
- You are in the later stages of pregnancy.
- You have unstable blood pressure.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.