Quadruped Position Bird-dog Exercise: How to Do it, Benefits

This exercise is also known as a quadruped exercise and a bird-dog exercise. The bird dog is an easy-to-do home exercise that strengthens the spine, gives stability, strengthens core muscles, and also helps to relieve low back pain. It strengthens your core, hips, shoulder girdles, and back muscles. It also improves posture and increases flexibility.

It is the best exercise for improving Back stability and improving movement and strength of the Back and Hip area.
When this exercise is done properly, the quadruped exercise can be highly beneficial for rotary stability movement and also does great work for strengthening the back muscles and the gluteal muscle with the opposite scapular stabilizers muscle.

Here we inform you of the benefits and variations of the bird dog exercise and you can also variation of exercises that also strengthen the same muscles.

Benefits of Quadruped exercise:

If you are doing this exercise regularly, you get the following health benefits :

1. Quadruped is a very good exercise for so many reasons. There are many health benefits such as strengthening abdominal muscles and improving mobility of hip and shoulder movements and strength of core muscles, glutei muscles, and shoulder muscles while at the same time improving the flexibility of Hip and shoulder and spine and also weight-bearing exercise.
2. The quadruped exercise strengthens the erector spine muscles and other surrounding muscles to support the trunk, maintain or improve weak posture, and reduce the risk of injury.
3. Improve posture, if you have weak postures like Kyphosis and scoliosis, This is the best exercise recommended by a Physiotherapist.
4. The Bird Dog exercise is also useful in paralyzed patients when Quadruped positioning exercise is used as a weight-bearing exercise to stimulate receptors in the joint and also improve balance and stability of the spine.

How to do Quadruped Position Bird-dog exercise

To do this exercise, you’ll need an exercise soft mat. Place a small cushion or folded towel under your knees for extra cushioning. You can also use a mirror to check your posture and progression.

1. You can by taking a quadruped position on a soft mat, with wrists under your shoulders and knees under your hips with try to keep yours as straight as possible.
2. Elevate your left arm and right leg, and maintain your shoulders and hips parallel to the floor.
3. Stretch the back of your neck and tuck your chin into your chest to look down at the floor.
4. Hold this position for 5-10 seconds, then lower back down to the quadruped position.
5. Raise your right arm and left leg, holding this position for 5-10 seconds.
6. Return to the starting position. This is one round.
7. Do 2-3 sets of 10-15 repetitions.

How many times do you have to do this

• Sets/reps: 8–12 repetitions three times in one session,

Progression of Quadruped exercise

Quadruped exercise with right arm raise only:

Take a quadruped position with your hands completely down to your shoulder and your knee down to your hip joint then slowly take a breath in and elevate your right arm at that time you have to take care of your back it will be straightened and this position is maintaining for 5 to 10 seconds. now slowly you take your arm down and breathe out.

Quadruped exercise with left arm raise only:

Take a quadruped position with your hands completely down to your shoulder and your knee down to your hip joint then slowly take a breath in and then elevate your left arm at that time you have to take care of your back it will be straightened and this position is to maintain for 5 to 10 seconds. now slowly you take your arm down and breathe out.

Quadruped exercises with right leg raise only:

In the Next stage, you will lift one leg. Your legs are heavier than your arms. Take a quadruped position and then straighten your back and then slowly take a breath in and then elevate your right leg. Maintain this position for 5 to 10 seconds and then slowly take your leg down and exhale air. actually, you have to elevate your leg from hip height.

Quadruped exercise with left leg raise only

• Take a quadruped position and then straighten your back and then slowly take a breath in and then elevate your left leg. Maintain this position for 5 to 10 seconds and then slowly take your leg down and exhale air. actually, you have to your leg from hip height.

Quadruped exercises with Lifting Opposite Arm and Leg At The Same Time:

The most difficult version of the quadruped exercise is to combine the two varieties of exercise from above into one movement. Take a quadruped position and then straighten your back and then slowly take a breath in and then elevate your right arm and left leg. Maintain this position for 5 to 10 seconds and then slowly take your arm and leg down and exhale air, take a breath in and out simultaneously lift your right leg and your left arm. when you do this exercise perfectly you will notice this is not as easy as it may seem. Bring your leg and arm back to their original start position slowly. Repeat this exercise on the other leg and arm.

The instructions on keeping your trunk should be straightened as you lift your arm. do in the same way when you elevate your legs.
It’s better to perform step by step than do in a wrong pattern or poor form.

Bird Dog Exercise Video

When did you not do this exercise?

The following list of conditions where you should not do this exercise:

1. pregnant women
2. chronic back injury
3. currently healing from a back injury
4. if exercise is painful
5. if knee pain is present