Bird Dog
Strengthen your core and improve balance with the Bird Dog! This bodyweight exercise targets your abs, back, and glutes for a stable, stronger you.
The Bird Dog is a compound exercise that mainly works the core, lower back, back and glutes & hips, with help from the hip abductors (outer thighs) and traps. No equipment needed: it uses just your bodyweight.
Bird Dog Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae); Lats (latissimus dorsi); Deep Core (transverse abdominis); Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Mid Traps (trapezius, middle fibers)
Bird Dog Variations and Alternatives
How to do the Bird Dog
Assume a high plank position with your hands directly under your shoulders and your body forming a straight line.
Engage your core and squeeze your glutes to maintain stability throughout the movement.
Simultaneously lift your right arm straight forward and your left leg straight back until they are parallel to the floor.
Pause for a moment at the top while keeping your hips as level as possible.
Slowly lower your hand and foot back to the starting high plank position.
Repeat the movement by lifting your left arm and right leg, alternating sides with each repetition.
Bird Dog FAQs
What muscles does the Bird Dog work?
The Bird Dog mainly works the core, lower back, back and glutes & hips, with help from the hip abductors (outer thighs) and traps. The main muscles are the rectus abdominis, erector spinae, latissimus dorsi, transverse abdominis and gluteus maximus.
What equipment do you need for the Bird Dog?
None. The Bird Dog is a bodyweight exercise, so you can do it anywhere.
Is the Bird Dog a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bird Dog variations and alternatives?
Similar exercises include the 3-Leg Dog Pose, Bird Dog Plank, Bird Dog Hold and Dynamic Bird Dog.
Training calculators
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