The Bird Dog or the Alternating Quadruped Opposite Arm/Opposite Leg Raise is an exercise to help strengthen your lower back, abs, and glutes. It is a low impact exercise that frequently is used to help relieve lower back pain and to help prevent it from happening in the first place.
Place yourself in a prone position with both hands and knees on the ground. Your hands are directly beneath your shoulders and your knees are directly beneath your hips.
Keep your core tight and maintain a neutral alignment in your spine during this exercise.
Raise your left arm out straight beside your head while raising your right leg up behind your body. Lower your arm and leg to the floor to your starting position on all fours. Now, do the same for your right arm and left leg. Repeat each side for the amount of repetitions prescribed.
The Bird Dog is an easy to intermediate exercise. Once, it becomes too easy for you, it is still a great exercise to incorporate as part of your warm-up routine, especially when you are about to run, jump, squat, deadlift, or perform pretty much any exercise involving your legs, lower back, and abs.