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
Setup
Kneel on mat on all fours with knees and hands somewhat separated.
Exercise
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.
Tips
Lift leg and arm deliberately with no jerking.
Illustrated Guide
Learn how to do bird dog from this step-by-step illustrations:
Muscles Worked
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:
Primary Muscles
- Spinal Erectors
- Lower Abs
- Upper Abs
- Transverse Abs
Synergyst Muscles
- Deltoids
- Obliques
- 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
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Bird Dog either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Isolated |
| Muscles Worked | Deltoids, Obliques, Erector Spinae, Lateral Deltoids, Lower Abdominals, Anterior Deltoids, Upper Abdominals, Posterior Deltoids, Transverse Abdominis |
| Difficulty Level(s) | Moderate |
| Equipment | No Equipment, Exercise Ball |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Spinal Erectors, Lower Abs, Upper Abs, Transverse Abs |
| Synergyst muscle(s) | Deltoids, Obliques, Rear Deltoids, Front Deltoids, Side Deltoids |
