- What muscles does the Bird Dog exercise work?
- The Bird Dog primarily targets the abs, lower back, and glutes, helping to build core strength and stability. It also engages the shoulders and upper back as secondary muscles, improving posture and spinal alignment.
- Do I need any equipment to perform the Bird Dog?
- No equipment is required for the Bird Dog—it's a bodyweight-only exercise. All you need is enough floor space, and a yoga mat can make the movement more comfortable on your knees.
- Is the Bird Dog suitable for beginners?
- Yes, the Bird Dog is beginner-friendly and easy to learn. It’s a low-impact exercise that improves core strength and balance, making it suitable for people new to fitness or recovering from injuries.
- What are common mistakes to avoid when doing the Bird Dog?
- A common mistake is arching or rounding the lower back instead of keeping the spine neutral. Another is letting the hips rotate or shift—focus on keeping your core tight, movements controlled, and limbs in line with your body.
- How many sets and reps should I do for the Bird Dog?
- Start with 2–3 sets of 8–10 reps per side, holding each extension for 3–5 seconds to challenge stability. As you progress, you can increase the hold time or add more repetitions.
- What safety tips should I follow when performing the Bird Dog?
- Keep your core engaged to protect your lower back and move slowly to maintain control. Avoid overextending your arm or leg, and if you feel discomfort in your knees, use a padded surface for support.
- Are there variations of the Bird Dog for advanced users?
- Yes, advanced variations include adding a resistance band around the foot for more glute activation or performing a Bird Dog with elbow-to-knee crunch for added core challenge. Slow, controlled movements enhance the difficulty without compromising form.
