Bird Dog
Auto DetectedA bodyweight core stability exercise performed from the hands and knees position, targeting the deep core muscles and glutes for anti-rotation and spinal balance. Used for stability and mobility.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
8/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest briefly between alternating sets or exercises.
How to Perform
Start on your hands and knees in a quadruped position, ensuring hands are under shoulders and knees are under hips, maintaining a neutral spine and a braced core.
- Engage your core and slowly extend your right arm forward and your left leg straight backward simultaneously.
- Keep your hips perfectly level and avoid arching or rounding your lower back.
- Hold the extended position briefly for a moment of stability and balance.
- Return the arm and leg back to the starting position with control.
- Repeat the movement on the opposite side, alternating limbs for prescribed repetitions.
Coaching Tips
Form Cues
- Maintain a flat back.
- Reach long, not high.
- Hips stay level.
- Move slowly and deliberately.
Breathing
Inhale during the preparation and brace your core, then exhale as you extend the arm and leg outward.
Tempo
2-1-2
Range of Motion
Extend the arm to shoulder height and the leg to hip height without allowing the lower back to extend or the pelvis to tilt.
Safety
Safety Notes
- Stop immediately if you feel any sharp pain in the lower back or wrist.
- Focus on spinal neutrality; prioritize quality of movement over range.
Spotting
Not recommended; this is a bodyweight stability exercise where movement control is paramount.
Common Mistakes
- Arching the lower back excessively.
- Allowing the hips to rotate or drop.
- Moving too quickly and losing core tension.
- Overextending the neck by looking up.
When to Avoid
- Acute wrist pain or injury.
- Severe shoulder instability.
Flexibility Needed
- Basic wrist extension mobility.
Build Up First
- Ability to maintain neutral spine position.
Also known as
Alternating Bird Dog, Core Stability 1, Balancing Table Pose, Opposite Arm and Leg Raise
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