Bird Dog
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Start on all fours — hands under shoulders, knees under hips. Spine neutral. Brace the abs slightly — don't suck in, BRACE outward. Simultaneously extend the RIGHT arm forward and LEFT leg back. Both limbs reach parallel to the floor. Hold 3-5 seconds. Return to start WITHOUT letting the spine rotate or dip. Switch sides. Alternate for 8-10 reps per side.
Why It Works
The bird dog is the #1 movement control drill for building lumbar spine stability — essential for hockey players with lower-back issues. By extending the opposite arm and leg simultaneously, you train the deep core stabilizers (multifidus, QL) to hold the spine neutral under load. Every hockey player should do this daily; back injuries are the #1 cause of missed games in the NHL.
Hockey Transfer
Trains spinal stability and balance — foundation for all dynamic movement. More spine-injury-prevention research behind this movement than almost any other. Take it seriously.
Coaching Cues
- "On all fours"
- "Extend opposite arm and leg"
- "Hold 2 seconds"
- "Keep hips level"
Common Mistakes
Rotating the hips to lift the leg higher — the spine must stay perfectly still. Rushing — hold each rep 3-5 seconds. Speed kills the benefit. Letting the lower back arch — keep it neutral; rib cage down. Only doing it when your back hurts — prevention is the point.
Progression / Regression
Bird dog with a band on the extended arm — adds instability demand.
Dead bug — same anti-rotation demand from a supine position, easier to feel spine position.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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