Bird Dog - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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