Help your weekly core routine to take flight with the bird dog exercise
Planks, sit-ups and bicycle crunches – you probably know the drill for a weekly core strength routine by now, and maybe it’s starting to feel a bit stale.
So why not add some bite to your moves by learning to do the bird dog – named for the well-balanced way a hunting dog like a Pointer stands when it shows the way to the prey. Building a strong core is important for runners, keeping you stable, improving your running economy and reducing the chances of sustaining injuries. The bird dog exercise will strengthen the muscles along your spine, your glutes and your upper back – all part of your core along with your abs, hips and pelvis.
'The bird dog exercise has been shown in scientific research to be one of the best exercises for spinal health, control and stability,' says explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire.
'During this exercise, the body must stabilise at the pelvis and shoulder, as it is only supported on one leg and one arm and must simultaneously extend the other limbs. This creates a challenge with extension and flexion at the same time.
'It’s a great low-intensity exercise that can be used to build core capacity and control, especially in those with lower back and postural issues.
'The bird dog is also an effective exercise to use in warm-ups, as it challenges the brain to maintain stability and recruit deep postural muscles which are needed for running economy and good posture.'
How to do the bird dog exercise correctly
With your hands under your shoulders and knees under your hips, extend your right leg behind you.
At the same time, reach your left arm out in front, parallel to the ground.
Hold for two seconds, then repeat on the other side. That’s one rep.
Sets/reps: Two sets of 10-15 reps
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