Bird Dog Exercise Guide
Reviewed by Valerie Zeller Printable version
Bird Dog is a bodyweight exercise that works your spinal erectors, lower abs, upper abs and transverse abs.
Bird Dog is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist.
It requires no equipment to do.
How to do Bird Dog
Kneel on mat on all fours with knees and hands somewhat separated.
Start with your belly on a stability ball, with your legs straight and your hands and toes touching the floor. Reach your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.
Lift leg and arm deliberately with no jerking.
Learn how to do bird dog from this step-by-step illustrations:
The muscles used for bird dog may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for bird dog are:
- Spinal Erectors
- Lower Abs
- Upper Abs
- Transverse Abs
- Rear Deltoids
- Front Deltoids
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Bird Dog faster?
Bird Dog Training and Progressions
Standards and Averages
Wonder how do others perform in Bird Dog and how should you?
Bird Dog Standards and Averages
Wonder how to work the same muscles with other exercises?
Wonder how to make Bird Dog either easier or more challenging?
|Type(s)||Bodyweight, Calisthenic, Strength, Isolated|
|Muscles Worked||Deltoids, Obliques, Erector Spinae, Lateral Deltoids, Lower Abdominals, Anterior Deltoids, Upper Abdominals, Posterior Deltoids, Transverse Abdominis|
|Equipment||No Equipment, Exercise Ball|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Spinal Erectors, Lower Abs, Upper Abs, Transverse Abs|
|Synergyst muscle(s)||Deltoids, Obliques, Rear Deltoids, Front Deltoids, Side Deltoids|