Bird Dog Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width and feet set at hip-width for stability.
2. Engage your core and squeeze your glutes to create a straight line from your head to your heels.
3. Position your gaze about 6 inches in front of your hands to maintain a neutral neck alignment.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle relative to your torso.
2. Exhale and push back up to the starting high plank position with explosive control.
3. Once at the top, simultaneously lift your right arm straight forward and your left leg straight back until both are parallel to the floor.
4. Hold the extension for one second, return to the plank, and perform another push-up before alternating to the left arm and right leg.

Form checklist

• Keep your hips perfectly square to the floor during the limb lift; do not let the pelvis rotate.
• Avoid arching your lower back when extending the leg; focus on squeezing the glute to lift.
• Maintain a strong, stable base in the supporting shoulder by pushing the floor away.
• Ensure the core remains braced throughout the transition to prevent the midsection from sagging.

Pro tips

• Think about 'reaching' toward opposite walls rather than just lifting up to maximize tension through the obliques and lats.
• Pause for a full second at the peak of the bird-dog extension to force the stabilizing muscles to work harder.

Make it harder

• Perform the limb lift simultaneously as you descend into the push-up and hold it throughout the entire repetition.
• Narrow your foot stance to a single point of contact to significantly increase the balance requirement.

Frequently asked

What muscles does the bird dog push-up work?

The bird dog push-up primarily targets the glutes, hamstrings, pectorals, and trapezius, and also works the serratus anterior as secondary muscles.

What equipment do you need for the bird dog push-up?

The bird dog push-up requires no equipment — just your body weight.

Is the bird dog push-up good for beginners?

The bird dog push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius