How to do the Bird Dog Plank
- Start in a forearm plank on your toes, elbows under your shoulders.
- Extend one arm forward and the opposite leg straight back behind you.
- Pause briefly with your body in a straight line from fingertip to heel.
- Gently bring both limbs back to the starting position and switch sides.
Full technique — 7 steps
- Start in a forearm plank on your toes with your elbows under your shoulders.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Reach one arm forward as you extend the opposite leg straight behind you.
- Lift the arm and leg only to about the height of your torso.
- Keep your ribs down and pelvis level without shifting onto the support side.
- Hold the extended position briefly, then return both limbs to the floor.
- 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
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
- This exercise Bird Dog Plank
Too hard for now? Start with the Pike Hip Tap.
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).
