Bird Dog
Core
Bodyweight & Reps
Bodyweight
The bird dog develops core stability and spinal control. From all fours, extend the opposite arm and leg while maintaining a neutral spine. Great for warm-ups and rehab.
How to Do Bird Dog
- Start on all fours with wrists under shoulders and knees under hips
- Extend the opposite arm forward and the opposite leg backward simultaneously
- Hold the extended position for 2-3 seconds — your body should form a straight line from fingertip to toe
- Return to all fours with control and repeat on the other side — don't let your hips shift side to side
Form Cues
- Start on all fours with wrists under shoulders and knees under hips
- Extend the opposite arm forward and the opposite leg backward simultaneously
- Hold the extended position for 2-3 seconds — your body should form a straight line from fingertip to toe
- Return to all fours with control and repeat on the other side — don't let your hips shift side to side
Common Mistakes to Avoid
- Letting the hips rotate open as the leg extends — keep both hip bones pointed at the floor
- Arching the lower back when extending the leg instead of keeping a neutral spine
- Rushing through reps without holding the extended position for a pause
Muscles Worked
Primary
Erector Spinae
Multifidus
Transverse Abdominis
Secondary
Gluteus Maximus
Rectus Abdominis
Rear Deltoid
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the bird dog work?
The bird dog primarily targets the erector spinae, multifidus, and transverse abdominis for spinal stability, with secondary engagement from the glutes, rectus abdominis, and rear deltoid.
How many bird dogs should I be able to do?
Beginners should aim for 8-10 reps per side, intermediates 12-15 per side with a 3-second hold, and advanced athletes 15+ per side or add ankle weights and wrist weights.
Bird dog vs dead bug — which is better?
Bird dogs train spinal stability from an all-fours position (gravity-neutral for the spine), while dead bugs train anti-extension on your back. Both are excellent — bird dogs are better for lower back rehab, dead bugs are better for anterior core control.
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