Bird Dog Plank
Challenge your core with the Bird Dog Plank! Improve stability, balance, & coordination with this effective bodyweight exercise.
The Bird Dog Plank mainly works the core and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
Bird Dog Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Bird Dog Plank Variations and Alternatives
How to do the Bird Dog Plank
Bird-Dog Plank
Starting Position:
Begin in a plank position on a flat surface (a mat or carpet can be more comfortable).
Your hands should be directly below your shoulders, with fingers spread wide for stability.
Keep your body straight, forming a straight line from your head to your heels.
Engage your core by pulling your belly button towards your spine.
Movement 1. Extend one arm: Slowly lift your right arm straight in front of you, keeping it parallel to the ground. Ensure that your shoulders remain square and hips stable.
Extend the opposite leg: At the same time, extend your left leg straight back, keeping it also parallel to the ground. Your leg should be in line with your body.
Hold the position: Maintain this position for a moment (aim for 2-3 seconds) while continuing to breathe steadily.
Return to starting position: Gently lower your arm and leg back to the starting plank position.
Repeat on the other side: Now, extend your left arm and right leg, holding for the same duration.
Continue alternating sides: Perform 8-12 repetitions on each side, focusing on maintaining balance and control throughout the movement.
Tips:
Keep your neck neutral and avoid looking up or down.
Ensure your hips do not sag or rise; maintain a neutral spine throughout.
If you find it too challenging, you can modify the exercise by keeping your knees on the ground while performing the arm and leg lifts.
Bird Dog Plank FAQs
What muscles does the Bird Dog Plank work?
The Bird Dog Plank mainly works the core and glutes & hips, with help from the lower back. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Bird Dog Plank?
None. The Bird Dog Plank is a bodyweight exercise, so you can do it anywhere.
What are some Bird Dog Plank variations and alternatives?
Similar exercises include the Quadruped Hold Plank, Bird Dog Hold, Bird Dog and Donkey Plank.
Training calculators
Work out the numbers behind your training before your next session.