Bird Dog (On Stability Ball)

The so-called Bird Dog is intended to bring the thigh into alignment with the torso. This is a function of the gluteal muscles, hamstrings, and erector spinae. It is somewhat comparable to a stiff-legged deadlift. In this exercise, only the leg is brought into alignment with the torso rather than the other way around. This is also done alternately with each leg.

This variation of the Bird Dog is performed on a stability ball. As a result, the starting position is different. The legs are only slightly bent at the start, and only the toes make contact with the ground. This shortens the range of motion and shifts the engagement of the involved muscle groups.

Bird dog on stability ball

Primary muscles:

Erector spinae (back extensor)
Gluteal muscles (gluteus maximus, medius, and minimus)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)

Performing the bird dog on stability ball

Choose a comfortable surface for your knees.
Lie over the ball on your hands and toes. Place your hands directly under your shoulders, with your legs slightly bent and supported on your toes.
Extend your right leg slightly farther and raise it until it is in line with your torso. At the same time, extend your left arm forward.
Return both to the starting position and repeat on the other side.

Bird dog on stability ball technique

There are many variations of the Bird Dog, including variations in how the arm is extended. This is usually done with the opposite arm to the leg being extended, but it can also be done on the same side. There are also variations in which no arm is extended at all. This is not particularly surprising, given that raising the upper arm is primarily a function of the shoulder muscles. It is therefore not directly necessary if you want to train the lower back and glutes.

Keep your back straight, neither rounded nor excessively arched.