Modified Bird-Dog (Leg Only)

Core, GlutesBodyweight

A simplified variation of the bird-dog exercise isolating leg movement. Keeping both hands planted gives you better control over lower back alignment and glute engagement.

How to do it

1Get on all fours with your hands directly under your shoulders and knees under your hips.

2Brace your core and lock in a neutral spine without arching your lower back.

3Smoothly extend one leg straight back until it is parallel to the floor.

4Hold for one second at the top, keeping your hips square to the ground.

5Return your leg to the starting position and repeat with the opposite leg.

Common mistakes

Arching your lower back as you extend your leg, which takes load off the core and overstresses your lower spine.

Rotating your hips open toward the working leg, causing a loss of core stability.

Lifting your leg too high past parallel, forcing a pinch in your lumbar spine.

Breathing

Exhale as you extend your leg back, when your core needs maximum stability. Inhale as you smoothly return to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.