# Bird Dog

A quadruped stability exercise targeting the abs, lower back, and glutes. Used to build trunk control and contralateral coordination.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/bird-dog/video/male.mp4
- HTML: https://seto.fit/exercises/bird-dog/

## Muscles worked

- Abs: 9/10
- Lower back: 6/10
- Glutes: 6/10

## How to do the Bird Dog

1. Begin on your hands and knees, ensuring your hands are 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.
5. Focus on controlled movement, keeping your stomach tight throughout the exercise.

### Full technique — 7 steps

1. Start on all fours with hands under shoulders and knees under hips.
2. Set your spine neutral and lightly tighten your stomach without rounding or arching.
3. Reach one arm forward as you extend the opposite leg straight behind you.
4. Lift only until your hand, shoulder, hip, and heel align with 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
- Shifting weight side to side

## Form cues

- Reach long, not high
- Keep pelvis level
- Ribs down
- Move opposite limbs

## How much to do

- **Muscle growth**: 2–4 sets of 8–12 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 30 s · 4 reps in reserve · lower 2 s, pause 1 s, lift 2 s

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

## Quick answers

### What muscles does the Bird Dog work?

Primary: Lower back 6/10, Abs 9/10. Also works: Glutes 6/10.

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

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

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

Muscle growth: 2–4 sets of 8–12 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 30 s, 4 reps in reserve.

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

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