How to do a Bird Dog
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Bird Dog
Target muscles worked
Instructions for Proper Form
Bird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
- Drop down to your hands and knees with your hands directly underneath your shoulders and your knees bent to 90 degrees directly underneath your hips.
- Brace your core to maintain a stationary neutral spine and tuck your toes underneath your heels.
- Extend your right arm in front of your shoulder parallel with the floor while simultaneously extending your left leg behind you also keeping it parallel with the floor.
- Return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
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Alternatives & Variations to Bird Dog
1. Side Bend Stretch
2.7 mSCORESWAPPED 1,036 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
2. Up Dog
3.1 mSCORESWAPPED 931 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
3. Dead Bug
92.4 mSCORESWAPPED 575 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
4. Crunches
94 mSCORESWAPPED 289 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Plank
92.8 mSCORESWAPPED 255 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Bicycle Crunch
91.8 mSCORESWAPPED 219 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Loop Band Standing Ab Twist
26.7 mSCORESWAPPED 210 TIMESThis core-centric exercise utilizes the loop band to add resistance to the twisting motion, engaging the obliques and entire abdominal region. It helps in developing rotational strength and flexibility, important for athletic performance and daily activities. The standing position also challenges the stabilizer muscles, enhancing overall core stability and posture.
8. Alternating Heel Touch
78.2 mSCORESWAPPED 149 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
9. Russian Twist
96.2 mSCORESWAPPED 142 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
10. Open Book Stretch
8.9 mSCORESWAPPED 140 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.