# Bird Dog

URL: https://heatsy.app/ex/bird-dog

Also known as: Quadruped Arm and Leg Raise, Opposite Arm Leg Raise, Hand-Knee Balance, Kneeling Superman, Bird Dogs, Opposite Arm and Leg Raise, Bird-Dog Exercise, Quadruped Opposite Arm Leg Raise

Body region: Core, Back, Glutes

## Muscles

- Main: Erector Spinae, Multifidus, Gluteus Maximus
- Helps: Deltoid, Trapezius, Biceps Femoris
- Holds: External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Medius

## Technique

1. Kneel on all fours, hands under the shoulders and knees under the hips.
2. Brace the abs so the back is flat.
3. Reach one arm forward and the opposite leg back until both are in line with the torso.
4. Hold briefly, return to all fours and repeat on the other side.

### Cues

- Keep the hips level as if balancing a cup on the lower back.
- Reach long rather than high.

### Common mistakes

- Arching the lower back as the leg lifts.
- Rotating the hips open.
- Rushing the reps.

## Alternatives

- [Superman](https://heatsy.app/ex/superman)
- [Plank](https://heatsy.app/ex/plank)