# How to Do Bird Dog

Learn how to do the Bird Dog with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

core, back, glutes

## How to do it: step by step

- Start on all fours with hands under shoulders and knees under hips.
- Brace your core so your back stays flat and still.
- Extend your right arm forward and your left leg straight back at the same time.
- Reach long through your fingers and heel, keeping hips level.
- Hold for two seconds, then return to the start with control.
- Repeat on the other side, alternating slowly.

## Tips

- Move slowly; the challenge is keeping your torso perfectly still.
- If your back arches, shorten the reach until you can stay stable.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Bird Dog work?

The Bird Dog mainly works the core, back, glutes.

### How many reps of the Bird Dog should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Bird Dog good for beginners?

Yes. The Bird Dog is beginner friendly, so start with light effort and focus on form before adding reps.