Overview

Bird Dog (鸟狗式) is a intermediate-level Strengthening exercise targeting the Lower Back, Core, Glutes. Perform 10 repetitions.

How to Perform

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Simultaneously extend your right arm forward and left leg back, keeping hips level and core tight.
3. Hold for 5 seconds, return to start, then switch sides.
4. This exercise builds core stability and spinal endurance.

中文说明

四肢着地，手腕在肩下，膝盖在臀下。同时伸出右手向前和左腿向后，保持骨盆水平和核心收紧。保持5秒后回到起始位置，换边。增强核心稳定性和脊柱耐力。

Target Muscles

• Lower Back
• Core
• Glutes

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Activates and strengthens glute muscles
• Builds muscular endurance for spinal support

Safety & Contraindications

• If you feel pain in your lower back, reduce range of motion

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619