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GOLF FITNESS · CARD 24
Keep Your Back Steady as Opposite Limbs Move
Your drill at a glance
The bird-dog golf exercise builds core stability by asking you to keep your trunk steady while the opposite arm and leg move.
This drill is from the Golf Practice Made Fun App.
Moving your arms and legs without unwanted movement through your back is a useful body-control challenge. Start on hands and knees, reach one arm and the opposite leg, then return slowly. Keep the movement small enough to control and complete two sets of nine alternating reaches, resting between sets.
Watch the bird-dog demonstration
Watch the FitGolf video linked to Fitness card 24, paying attention to the steady trunk and the height of the reaching arm and leg.
Step 1. Start on All Fours
What to do
| Action | What to do |
|---|---|
| Set your supports | Begin on a mat with your hands beneath your shoulders and knees beneath your hips. |
| Settle your back | Find a comfortable neutral back position. Avoid letting your middle sag or forcing a large arch. |
| Stay relaxed | Keep your neck in line with your back and look down towards the mat. Breathe normally as you prepare to move. |
Step 2. Reach Opposite Limbs
What to do
| Action | What to do |
|---|---|
| Reach forwards and back | Extend one arm forwards and the opposite leg backwards at the same time. |
| Stop at trunk height | Bring the reaching limbs to about the level of your trunk. Think of reaching long rather than lifting high. |
| Keep the hips facing down | Keep your trunk steady, without twisting or arching your back. Use a shorter reach if you cannot control the full movement. |
Your cue: “Reach long. Keep the middle quiet.”
Step 3. Lower Slowly and Alternate
What to do
| Action | What to do |
|---|---|
| Return under control | Lower the hand and knee slowly to the starting position. |
| Change sides | Reach with the other arm and opposite leg. Count each outward reach as one repetition. |
| Complete two sets of nine | Alternate for nine reaches, rest, then do nine more. Start the second set on the other side so each side completes nine reaches overall. |
Keep the movement comfortable. Stop if it causes pain.
Keep the tracking simple
Count controlled reaches across both sets. Each reach earns one point when your trunk stays steady.
| Score | When to award it |
|---|---|
| 1 point | You reach and return under control without twisting or arching your back. |
| 0 points | You twist, arch or lose control during the reach or return. |
Record one total out of 18. Quality comes before reaching farther or higher.
George’s Conclusion
The challenge is keeping your middle still as the limbs move. Reach slowly, stay comfortable and make each return as controlled as the reach itself. If you start twisting or arching, reduce the range and reset.
Use the two sets of nine as a simple practice habit. You can find more exercises in our Golf Fitness Drills.
Technique reference: ACE’s bird-dog exercise guide.
