13/11/2025
When the leg goes too high, the pelvis says ‘bye-bye’ to stability.
Even simple exercises like the Bird Dog can go wrong if we’re not mindful of technique! 🙃
In this clip, I’ve intentionally exaggerated the movement - lifting my leg too high causes my pelvis to tip forward (anterior pelvic tilt). This small change shifts load away from the deep core stabilisers (like the transverse abdominis and multifidus) and increases strain through the lumbar spine.
When performed correctly, the Bird Dog is a brilliant exercise for improving lumbopelvic stability, core endurance, and spinal alignment - especially in people with low back pain (McGill, 2010; Kavcic et al., 2004).
The goal is to maintain a neutral spine and brace through the core, with minimal pelvic movement. Adding a resistance band (as shown here) challenges coordination, balance, and control - but only when form is maintained.
✅ Key tips:
• Keep hips level and spine neutral
• Lift only to the height where you can stay stable
• Engage your core before moving
• Move slow and controlled
This exercise is a reminder that quality always trumps intensity and that good movement starts with awareness 🧠💪
📚 References:
* McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics, 2010.
* Kavcic N, Grenier S, McGill SM. Quantifying tissue loads and spine stability while performing commonly prescribed low back stabilization exercises. Spine, 2004.
