Bird Dog
On all fours, you extend one arm and the opposite leg without moving your back: lower-back stability and glutes with very little load.
Also known as: quadruped arm and leg raise
- Level
- Beginner
- Equipment
- Bodyweight
- Type
- Compound
How to do it
- Get on all fours, hands under your shoulders and knees under your hips.
- Keep your back flat like a table.
- Extend one arm forward and the opposite leg back at the same time.
- Hold for a couple of seconds, return and switch sides.
Form cues
- Picture a glass of water on your back that mustn't spill.
- Your leg only rises to hip height.
- Move slowly.
Common mistakes
- Arching as your leg rises: only lift it to horizontal.
- Rotating your hips: keep them square to the floor.
- Going fast: the benefit is in the control.
Sets and reps
2-3 sets of 8-12 reps per side as a warm-up or core work.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the bird dog.
Bird dog hold
Hold your arm and leg extended for 10-20 seconds.
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Extend one arm forward and the opposite leg back.
- Keep your core tight and body level.
- Hold the position without rotating your torso.
- Hold for time. Complete on one side, then switch.
- Primary
- Lower Back, Abs
- Secondary
- Glutes, Obliques, Rear Delts
FAQ
What is the bird dog good for?
It improves spinal stability and how your core coordinates with your limbs. It's widely used to look after the lower back.
Is it good if my back hurts?
It's one of the most common lower-back rehab exercises. If you have pain, check with a health professional first.
How do I make it harder?
Touch elbow to knee under your body between reps or add a light ankle weight.
What muscles do the bird dog work?
They mainly work the lower back and the deep core, with help from the glutes.
Add the bird dog to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
