# Bird Dog Plank

A forearm plank in which you reach one arm forward and lift the opposite leg, alternating sides. Trains the abs and obliques to resist rotation on a smaller base of support.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-arm-leg-plank-hold/video/male.mp4
- HTML: https://seto.fit/exercises/bird-dog-plank/

## Muscles worked

- Abs: 8/10
- Obliques: 8/10
- Lower back: 5/10

## How to do the Bird Dog Plank

1. Start in a forearm plank on your toes, elbows under your shoulders.
2. Extend one arm forward and the opposite leg straight back behind you.
3. Pause briefly with your body in a straight line from fingertip to heel.
4. Gently bring both limbs back to the starting position and switch sides.

### Full technique — 7 steps

1. Start in a forearm plank on your toes with your elbows under your shoulders.
2. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
3. Reach one arm forward as you extend the opposite leg straight behind you.
4. Lift the arm and leg only to about the height of your torso.
5. Keep your ribs down and pelvis level without shifting onto the support side.
6. Hold the extended position briefly, then return both limbs to the floor.
7. Switch sides and repeat, alternating controlled reps from side to side.

## Common mistakes

- Overarching the lower back
- Rotating the pelvis open
- Lifting the leg too high
- Letting hips drop below shoulders
- Shifting weight side to side

## Form cues

- Reach long, not high
- Keep pelvis level
- Move opposite limbs
- Squeeze glutes hard

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 1 s, pause 2 s, lift 1 s
- **Muscle growth**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 1 s, pause 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Pike Hip Tap](https://seto.fit/exercises/pike-hip-tap/) — 50% of bodyweight
- **This exercise: Bird Dog Plank — Intermediate**

## Quick answers

### What muscles does the Bird Dog Plank work?

Primary: Abs 8/10, Obliques 8/10. Also works: Lower back 5/10.

### When should I do the Bird Dog Plank in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Bird Dog Plank?

Strength: 3–4 sets of 6–8 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What is an easier version of the Bird Dog Plank?

Pike Hip Tap (50% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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