How to do a Bird Dog
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bird Dog
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.
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