Bird Dog Pulse
The Bird Dog Pulse mainly works the glutes & hips, lower back and core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bird Dog Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Secondary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
How to do the Bird Dog Pulse
Setup
Begin in a quadruped position (on your hands and knees) with your hands directly under your shoulders and your knees directly under your hips.
Ensure your spine is in a neutral, flat position. Engage your core muscles firmly.
Execution
Simultaneously extend your right arm straight forward and your left leg straight back, keeping them parallel to the floor.
Do not let your lower back sag or your hips rotate. Maintain a rigid, stable torso, pulling your abs tight.
From this fully extended position, perform small, rhythmic pulses by slightly lifting and lowering the extended arm and leg simultaneously.
Focus on controlled movement originating from your glutes and shoulders, while keeping the core completely still.
Complete the duration of your set on one side before switching to the opposite arm and leg.
Bird Dog Pulse FAQs
What muscles does the Bird Dog Pulse work?
The Bird Dog Pulse mainly works the glutes & hips, lower back and core, with help from the shoulders. The main muscles are the gluteus maximus, erector spinae and transverse abdominis.
What equipment do you need for the Bird Dog Pulse?
None. The Bird Dog Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bird Dog Pulse go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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