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Alternate Arm and Leg (Bird Dog)
Do this exercise slowly. Try to keep your body straight at all times, and don't let one hip drop lower than the other.
- Start on the floor, on your hands and knees.
- Tighten your stomach muscles.
- Raise one leg off the floor and hold it straight out behind you. Be careful not to let your hip drop down, because that will twist your trunk.
- Hold for about 6 seconds, then lower your leg and switch to the other leg.
- Repeat 8 to 12 times on each leg.
- Over time, work up to holding for 10 to 30 seconds each time.
- If you feel stable and secure with your leg raised, try raising the opposite arm straight out in front of you at the same time.
Current as of: March 9, 2022
Author: Healthwise Staff
Medical Review:William H. Blahd Jr. MD, FACEP - Emergency Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Joan Rigg PT, OCS - Physical Therapy
