Exercise guide
Bird Dog
- Beginner
- Compound
- Rep-based
- Back
- Core
- Hips
- Shoulders
The Bird Dog is a foundational core stability exercise that improves spinal alignment and strengthens the posterior chain while challenging anti-rotational control. It effectively targets the erector spinae and glutes while requiring significant abdominal bracing to maintain a neutral pelvis.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a quadruped position with your hands directly under your shoulders and your knees under your hips.
- Engage your core by pulling your navel toward your spine and maintain a neutral spine from head to tailbone.
- Distribute your weight evenly across your palms and knees, keeping your gaze directed at the floor between your hands.
How to do it
- Simultaneously extend your right arm forward and your left leg backward until both are parallel to the floor, exhaling as you reach.
- Hold the top position for 1-2 seconds, focusing on squeezing the glute of the extended leg and keeping your hips perfectly level.
- Inhale as you slowly return your hand and knee to the starting position with control.
- Repeat the movement on the opposite side (left arm and right leg) and continue alternating sides.
Form checklist
- Keep your hips square to the floor; do not let the hip of the extended leg rotate upward.
- Avoid arching your lower back as you lift your leg; keep your ribs tucked.
- Maintain a neutral neck by looking down at the floor, not forward.
- Keep the supporting shoulder stable and pushed away from the ear.
Pro tips
- Focus on 'reaching' for opposite walls to create length through the spine rather than trying to lift your limbs as high as possible.
- Imagine a glass of water resting on your lower back; your goal is to move without spilling a drop.
Make it harder
- Perform the 'Bird Dog Crunch' by bringing your elbow and knee together to touch under your torso between reps.
- Elevate your knees one inch off the ground into a hovering quadruped position to significantly increase the stability demand.
Frequently asked
- What muscles does the bird dog work?
- The bird dog primarily targets the abs, erector spinae, hamstrings, and trapezius, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the bird dog?
- The bird dog requires no equipment — just your body weight.
- Is the bird dog good for beginners?
- Yes. The bird dog is a beginner-friendly movement and a strong foundation to build on.
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