Bird Dog

Bird Dog


This exercise is a core-strengthening exercise that involves getting on all fours and extending opposite arm and leg out straight, like a bird dog pointing. It helps improve balance, stability, and posture.

Muscle Group

Equipment Required

Bird Dog Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you.
  3. Hold this position for a few seconds, making sure to keep your core engaged and your hips level.
  4. Return to the starting position and repeat on the opposite side, extending your left arm and right leg.
  5. Continue alternating sides for the desired number of repetitions or time.

Bird Dog Form & Visual

Bird Dog

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
  • Hamstrings
  • Quadriceps
  • Abdominals
  • Obliques

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