How to do the Bird Dog
- Begin on your hands and knees, ensuring your hands are 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.
- Focus on controlled movement, keeping your stomach tight throughout the exercise.
Full technique — 7 steps
- Start on all fours with hands under shoulders and knees under hips.
- Set your spine neutral and lightly tighten your stomach without rounding or arching.
- Reach one arm forward as you extend the opposite leg straight behind you.
- Lift only until your hand, shoulder, hip, and heel align with 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
- Shifting weight side to side
Form cues
- Reach long, not high
- Keep pelvis level
- Ribs down
- Move opposite limbs
In ready-made workouts
- Easy comeback workout30 min · Gym
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.
