How to Do the Bird Dog
The bird dog is a quadruped exercise where you extend the opposite arm and leg while keeping your spine still. It trains your abs, glutes and spinal muscles to work together without twisting, and it is a go-to for beginners learning to stabilize the trunk. It also makes a good warm-up before lifting.
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Muscles worked
Primary
- Abs
- Lower Back
Secondary
- Glutes
How to do the Bird Dog
- 1
Start on your hands and knees with your hands under your shoulders and knees under your hips.
- 2
Keep your spine neutral and your neck long.
- 3
Brace your abs and squeeze one glute.
- 4
Extend your right arm forward and left leg back at the same time.
- 5
Reach long and keep your hips and shoulders level.
- 6
Pause for a moment, then return slowly.
- 7
Switch to the other side and repeat.
Form cues to remember
- Keep hips and shoulders level
- Reach long, not high
- Brace your abs, spine neutral
- Move slowly, no wobble
Bird Dog video tutorial
Common mistakes
Rotating the hips open
Keep both hips pointing at the floor and limit how high the leg goes.
Arching the lower back
Lift the leg only as high as your spine stays neutral.
Rushing the reps
Slow down and pause at full extension.
Letting the shoulders sag
Push the floor away to keep your upper back engaged.
Sets and reps
| Endurance | 2–3 sets of 8–12 reps per side, 30 sec rest |
|---|---|
| Strength | 3 sets of 5–8 reps per side with a 5-second hold |
Keep your back from sagging or arching; if your wrists or knees hurt, pad the floor or use fists or a mat.
Superlift for iPhone
Track your Bird Dog and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Bird Dog FAQ
What does the bird dog work?
It works the abs, glutes and spinal erectors together, teaching them to stabilize your trunk while your limbs move.
Is the bird dog good for lower back pain?
It is widely used as a gentle core stability drill and is often part of back-friendly programs. If you have ongoing pain, check with a qualified professional first.
How do I make bird dogs harder?
Slow down, hold each rep for five seconds, or add a light ankle weight or resistance band. Touch your elbow to your knee under your body for more abs work.
