How To Do A Bird Dog

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The bird dog is a core exercise done on your hands and knees. You reach one arm forward and the opposite leg back while keeping your back flat and your hips level, then return and switch sides.

It trains your core and the muscles along your spine to hold steady while your limbs move, which is why it is a favorite in warm-ups, beginner programs and back-friendly routines.

How To Do A Bird DogSide view of the bird dog on hands and knees, then reaching one arm forward and the opposite leg back, core highlighted.1Start PositionHands undershouldersKnees underhips2Finish PositionOpposite armand leg reachBack flat,hips levelPrimary muscles: core, lower back, glutesWorkouts.org
Bird Dog start and finish positions. The highlighted segments show the primary muscles.

Bird Dog Quick Facts

Primary MusclesCore, spinal erectors
Secondary MusclesGlutes, shoulders, upper back
EquipmentNone (a mat for your knees)
LevelBeginner
Sets And Reps2-3 sets of 6-10 reps per side

How To Do A Bird Dog

  1. Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. Brace your core and keep your back flat, like a tabletop.
  3. Reach your right arm forward and your left leg straight back at the same time.
  4. Stop when your arm and leg are in line with your torso, with your hips square to the floor.
  5. Hold for one to two seconds, then return slowly to the start.
  6. Repeat with the left arm and right leg, alternating sides.

Bird Dog Form Tips

  • Imagine balancing a glass of water on your lower back.
  • Reach long rather than high. Lifting the leg too high arches the back.
  • Move slowly. Speed hides wobbling.
  • Exhale as you reach and inhale as you return.

Common Mistakes To Avoid

  • Rotating the hips. Letting the hip on the lifted-leg side rise means you are compensating.
  • Arching the lower back. Keep the leg level with the hips, not above them.
  • Rushing. Quick reps skip the stability work that makes the exercise effective.
  • Looking up. Keep your neck neutral and your eyes on the floor.

Muscles Worked

The deep core muscles and spinal erectors keep the torso still. The glute lifts the back leg, and the shoulder and upper back muscles hold the reaching arm in place.

Bird Dog Variations

  • Dead Bug: The same opposite-arm, opposite-leg pattern lying on your back.
  • Plank: A static hold for the whole core.
  • Glute Bridge: Builds the glutes that drive the leg reach.
  • Bird Dog Row: Adds a dumbbell row on the supporting side.
  • Pallof Press: Another anti-rotation core drill.

How Many Sets And Reps Should You Do?

Start with 2-3 sets of 6-10 reps per side. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Frequently Asked Questions

What Does The Bird Dog Exercise Work?

It works the core, the muscles along the spine and the glutes, with some shoulder involvement from the reaching arm.

Is The Bird Dog Good For Lower Back Pain?

It is widely used in back-friendly programs because it trains the spine to stay stable. If you have back pain, follow the advice of a healthcare professional.

How Long Should You Hold A Bird Dog?

One to two seconds per rep is plenty for most people. Advanced versions hold for up to ten seconds.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.