The bird dog is a great back exercise that also improves balance. It is so named because during the exercise you resemble a bird dog pointing the way towards wild game.

bird dog

Step 1: Start out on your hands and knees.

bird dog

Step 2: Lift left arm and right leg off the floor. Stretch your arm and leg out as far as possible, but keep your back stiff and straight.

Return to starting position.

bird dog

Step 3: Repeat the movement, this time lifting your right arm and left leg.

Keep repeating, alternating sides each rep.

Bird Dog video:

See more exercise guides in The Bodyweight Exercise Collection.

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