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.
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.