How To Strengthen Your Lower Back with the Bird Dog Exercise: Step-by-Step Instructions

Written By Michael Ockrim

The Bird Dog strengthens the muscles across the lower back. Start with hands and knees on the ground, forming a table top with the back. While maintaining a flat back, and keeping hips and shoulders parallel to the ground, simultaneously lift the right arm and left leg up. Imagine pressing the foot into the back wall and the hand into the front wall. Simultaneously lower both the arm and leg down, returning to table top position. Repeat with the left arm and the right leg. Complete one set of 10 repetitions per side; 20 total repetitions.

Michael Ockrim

Meet the Mighty Oak

Michael Ockrim is a strength and conditioning coach and the founder of Mighty Oak Athletic in suburban Chicago, where he trains student athletes and families to build lifelong habits around movement, recovery, and nutrition.

He has more than 30 years of personal training experience and is a second-degree black belt in USA Taekwondo. Michael also serves as a group fitness instructor at Life Time Athletic and is pursuing a culinary degree at College of DuPage to deepen his understanding of performance nutrition.

He is the author of Death Resistant: A Common Sense Guide to Live Long and Drop Dead Healthy, which explores practical strategies for longevity through strength, mobility, and lifestyle consistency.

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http://www.MichaelOckrim.com
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