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.
Step 1: Start out on your hands and knees.
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.
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.
Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. A former Cat 1 road and mountain bike racer (professional class on the regional circuit), he is now a cycling coach (USA Cycling Level 3 Certified) and sports nutrition coach (Precision Nutrition Level 1 Certified).
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