Core exercise
Bird Dog
Core stability on all fours while you extend the opposite arm and leg.
- Primary muscleCore
- Also worksGlutes
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Core
- Glutes
- Bodyweight
How to do the Bird Dog
4 steps, in the order you do them.
- Place your hands under your shoulders and your knees under your hips.
- Extend one arm forward and the opposite leg back without rotating your pelvis.
- Pause with your torso firm and your eyes on the floor.
- Return slowly and repeat on the other side.
Muscles worked
Common Bird Dog mistakes
What goes wrong most often when you do the Bird Dog, and how to fix it.
Your pelvis tilts toward the side of the raised leg.
Picture a glass of water on your lower back and extend the leg without spilling it.
Your leg rises above hip height and your back arches.
Extend the leg to hip height, no higher.
You lift your neck to look straight ahead.
Look at the floor between your hands, with the back of your neck in line with your back.
Alternatives to the Bird Dog
They work the core with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
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More core exercises
Cable Wood Chop High to LowCore · Cable machine
Bicycle CrunchCore · Bodyweight
Dead BugCore · Bodyweight
Cable Pallof PressCore · Cable machine
Frequently asked questions
What muscles does the Bird Dog work?
The Bird Dog works mainly the core. It also works the glutes and the lower back.