Bird Dog Exercise Images
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Bird Dog
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Start on all fours with your hands under your shoulders and knees under your hips, keeping your back flat. Extend your right arm forward and left leg back, keeping both parallel to the floor and your core engaged. Hold briefly, then return to start and repeat on the opposite side, making sure your hips stay level throughout.
Step-by-Step Instructions
- Begin on all fours in a tabletop position with your hands directly under your shoulders and your knees directly under your hips. Keep your back flat and your neck in a neutral position, looking down at the floor.
- Engage your core by pulling your belly button toward your spine to stabilize your torso.
- Slowly extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you. Keep both your arm and leg parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch or sag.
- Slowly return your right arm and left leg to the starting position.
- Repeat the movement on the opposite side by extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions or time.
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Frequently Asked Questions
- What muscles does the Bird Dog exercise work?
- The Bird Dog primarily targets your abs and lower back, helping to strengthen your core and improve spinal stability. It also engages your glutes, shoulders, and upper back as secondary muscles for balance and support.
- Do I need any equipment for the Bird Dog exercise?
- No equipment is required for the Bird Dog; it’s a bodyweight exercise you can do anywhere. A yoga mat can make the position more comfortable, especially if you’re on a hard floor.
- Is the Bird Dog good for beginners?
- Yes, the Bird Dog is beginner-friendly because it’s low-impact and easy to learn. It’s a great starting point for building core strength, improving posture, and enhancing balance without putting stress on your joints.
- What are common mistakes to avoid when doing the Bird Dog?
- A common mistake is letting your hips tilt or sway, which reduces core engagement. Avoid arching your lower back and focus on keeping a neutral spine while moving slowly and deliberately.
- How many sets and reps should I do for the Bird Dog?
- Aim for 2–3 sets of 8–12 controlled reps per side if you’re focusing on strength. For stability or rehab work, holding each position for 15–30 seconds can be more effective.
- Is the Bird Dog safe for people with lower back pain?
- Yes, the Bird Dog is often recommended for people with lower back pain because it strengthens the core without placing excessive strain on the spine. Always move slowly, maintain good form, and consult a healthcare professional if you have an injury.
- Are there variations of the Bird Dog exercise I can try?
- You can make the Bird Dog harder by adding a resistance band around your foot or holding a light weight in your hand. For an easier variation, keep your toes or fingers lightly touching the floor instead of fully lifting them.