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Bird Dog

Step by step instructions, muscle activation and variants for the Bird Dog.

EasyGlutesLower back

About this exercise

A bodyweight core stability exercise performed on hands and knees, extending the opposite arm and leg simultaneously to challenge balance and strengthen the lower back and core. The movement trains anti-rotation stability and improves coordination throughout the posterior chain.

How to Perform

  • Start on all fours with your hands directly under your shoulders and knees under your hips
  • Brace your core and keep your spine neutral throughout the movement
  • Simultaneously extend your right arm forward and your left leg back until both are parallel to the floor
  • Hold the extended position briefly, then return your hand and knee to the starting position
  • Repeat with your left arm and right leg for one full repetition
  • Keep your hips level and avoid rotating or arching your lower back

Muscle Activation

Primary
GlutesLower back
Secondary
HamstringsFront shoulders

About the Bird Dog

The Bird Dog is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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