McGill Bird-dog
A few cues on this exercise go a long way. Common mistakes include trying to achieve height in the arm or leg extension. Instead, think of reaching out away from you with your arm, and stretching back with your heel. Squeezing your fist and irradiating that contraction through your arm, upper back, core, and glut will help fire all the muscles this exercise intends to train.
While on all fours, position the spine into its most resilient position, moving with subtle flexion/extension movement. In this way the lumbar spine is placed into a pain free 'sweet spot'. Raise the opposite arm and leg simultaneously. Do not raise the arm higher than the shoulder nor the leg higher than the hips. The bird dog is improved by 'sweeping' the upraised hand and knee along the floor in between 'holds'. This is called "sweep the floor" and should not involve bearing any weight on either the hand or the foot in motion. Holds are for up to 10 seconds each. For very sensitive backs, begin with only leg movement. To tolerance, add arm movement. Progress to 'sweep the floor' when able.
