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Bird Dog Drag to rotate
Core & Abs

How to do Bird Dog

The bird dog reaches the opposite arm and leg from all fours to build core stability, balance and a healthy back.

Difficulty
Beginner
Equipment
None or Yoga Mat
Sets & reps
3 sets of 8-10 reps per side

Target muscles

  • Erector Spinae
  • Glutes
  • Transverse Abdominis

Also works

  • Shoulders
  • Hamstrings
  • Obliques
PrimarySecondary
Technique

Step-by-step instructions

  1. Start on all fours with hands under shoulders and knees under hips.
  2. Brace your core and keep your back flat.
  3. Extend your right arm forward and your left leg back at the same time.
  4. Hold for a moment, keeping your hips level.
  5. Return to all fours and repeat on the other side.

Common mistakes

  • Arching the lower back.
  • Rotating the hips upward.
  • Lifting the leg too high.
  • Rushing the movement.

Benefits

  • Strengthens lower back and glutes.
  • Improves balance and coordination.
  • Supports good posture.
  • Gentle on the spine.

Bird Dog for a Strong, Stable Back

The bird dog trains your core and back muscles to keep the spine neutral while your limbs move. It is a gentle exercise often recommended for back pain and posture improvement.

Form Tips:

  • Imagine balancing a glass of water on your lower back.
  • Reach long rather than high.
  • Pause for two seconds at full extension.
Keep going

More Core & Abs exercises

Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Intermediate Rectus Abdominis (Lower)

Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

Intermediate Rectus Abdominis

V-ups

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

Advanced Rectus Abdominis

Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Beginner Transverse Abdominis

Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

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Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Beginner Obliques

Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Beginner Rectus Abdominis
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