Bird Dog
BWBodyweightStrength
The Bird Dog is a bodyweight exercise performed on all fours, where you extend one arm forward and the opposite leg backward to form a straight line, alternating sides to enhance core stability and balance. Its primary purpose is to strengthen the posterior chain while improving spinal alignment and proprioception. It mainly targets the glutes, with secondary engagement of the back muscles, making it ideal for beginners, rehab patients, or anyone building foundational strength and injury resilience.
How to Perform Bird Dog
- 1Start on all fours on a mat, with hands directly under shoulders and knees under hips, forming a tabletop position.
- 2Engage your core by drawing your belly button toward your spine, keeping your back neutral (no arching or rounding).
- 3Inhale to prepare, then exhale as you slowly extend your right arm forward until it's parallel to the floor, thumb pointing up.
- 4Continue exhaling as you simultaneously extend your left leg backward until it's parallel to the floor, squeezing your glute.
- 5Hold the extended position for 2-3 seconds, keeping hips level and gaze down to avoid straining the neck.
- 6Inhale as you slowly return your right arm and left leg to the starting position, controlling the movement.
- 7Repeat on the opposite side (left arm, right leg) for the same number of reps, alternating sides.
- 8Key form tips: Maintain a straight line from extended arm through torso to leg; avoid twisting hips or letting your back sag. Common mistakes: Rushing the movement, arching the lower back, or holding breath—focus on slow, controlled reps for core stability.
