Strengthen This Forgotten Back Muscle With the Bird Dog
If your back feels weak or unstable, one small muscle group may deserve more attention: the multifidus. These deep muscles sit close to the spine and help support each vertebra, making them important for spinal stability and controlled movement.
Why the Multifidus Matters
The multifidus muscles run along the spine and help keep it stable while you move.
When these muscles are working well, they help your spine stay supported during bending, reaching, walking, and twisting. If they are weak or not activating properly, your back may feel less stable and other muscles may have to work harder.
One of the simplest ways to train them is with the bird dog.
The Bird Dog Exercise
The bird dog can be adjusted to match your current strength level. Start with the easiest version and progress only when you can keep your spine steady without shifting or twisting.
You can do this on a yoga mat, soft carpet, couch, or even your bed if kneeling on the floor is uncomfortable.
Starting Position
How to set up
Start on your hands and knees.
Place your hands directly under your shoulders.
Keep your knees directly under your hips.
Spread your fingers and gently grip the surface.
Keep your neck long and your chin slightly tucked.
Maintain a comfortable, neutral position through your lower back.
The goal is to keep your spine as still as possible throughout every variation.
Level 1: Alternating Arm Raises
Start by learning how to move one arm without letting the rest of your body shift.
How to do it
Brace your core gently.
Lift one arm forward.
Reach through your fingertips.
Pause briefly.
Lower the hand back down.
Alternate sides.
How long
Continue slowly for about 60 seconds.
Key form cue
Do not let your hips or shoulders rock from side to side. Your torso should stay quiet while the arm moves.
Level 2: Alternating Leg Raises
Once you can control the arm raises, progress to moving one leg at a time.
How to do it
Press your hands and supporting knee into the surface.
Lift one leg behind you.
Reach through the heel.
Hold for a couple of seconds.
Slowly lower the leg.
Alternate sides.
Key form cue
Avoid arching your lower back or rotating your hips as the leg lifts.
The goal is stability, not lifting your leg as high as possible.
Level 3: Full Bird Dog
This variation combines the arm and leg movements.
How to do it
Start in the same hands-and-knees position.
Brace your core.
Press your supporting hand and knee into the surface.
Lift one arm and the opposite leg at the same time.
Reach in both directions to create length through your body.
Pause briefly.
Slowly return to the starting position.
Switch sides.
Key form cue
Imagine balancing something on your lower back. Try not to twist, wobble, or shift as your arm and leg move.
How Long to Practice
Start with:
Level 1: 60 seconds
Level 2: 60 seconds
Level 3: up to 60 seconds
You do not need to complete all three levels at once. Stay with the variation that allows you to maintain the best control.
What You Should Feel
When performed correctly, you may feel:
Deep core muscles working
Muscles along the spine activating
Glutes working as the leg extends
Shoulders and upper back stabilizing
Better control through your torso
The exercise should feel steady and challenging without creating sharp back pain.
Conclusion
The multifidus may be small, but it plays an important role in keeping your spine stable. The bird dog is a simple way to train those deep stabilizing muscles while also strengthening your core, glutes, and shoulders. Start with the easiest variation, focus on keeping your spine still, and progress only when you can move without twisting or wobbling.