Bird Dog Instructions
- Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you.
- Hold this position for a few seconds, making sure to keep your core engaged and your hips level.
- Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions or time.
Bird Dog Form & Visual
Bird Dog Benefits
- Strengthens core muscles
- Improves balance and stability
- Targets lower back muscles
- Engages glutes and shoulder muscles
- Can help alleviate lower back pain
Bird Dog Muscles Worked
- Erector spinae
- Gluteus maximus
Bird Dog Variations & Alternatives
- Single Leg Bird Dog
- Weighted Bird Dog
- Bird Dog with Knee to Elbow Touch
- Bird Dog with Leg Extension
- Bird Dog with Arm Extension