Dynamic Bird Dog
Improve core strength & balance with Dynamic Bird Dog! A great exercise for all levels to stabilize your body, one rep at a time.
The Dynamic Bird Dog mainly works the core and lower back, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dynamic Bird Dog Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Obliques; Glutes (gluteus maximus)
Dynamic Bird Dog Variations and Alternatives
How to do the Dynamic Bird Dog
Dynamic Bird Dog
Positioning:
Start in a tabletop position on your hands and knees.
Make sure your wrists are directly under your shoulders and your knees are under your hips.
Keep your back straight and your head in a neutral position, looking down at the mat.
Movement:
Engage your core to stabilize your body.
Slowly extend your right arm forward while simultaneously extending your left leg back. Keep both limbs straight and in line with your body.
Hold this position for a moment, maintaining balance.
Bring your right arm and left leg back to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions.
Tips:
Focus on maintaining a stable core throughout the movement.
Move slowly to improve balance and control.
Avoid arching your back; keep your spine neutral.
Beginner Modifications:
If balancing is difficult, you can keep your toes on the ground as you extend your limbs.
Reduce the range of motion if you feel unstable or uncomfortable.
Dynamic Bird Dog FAQs
What muscles does the Dynamic Bird Dog work?
The Dynamic Bird Dog mainly works the core and lower back, with help from the glutes & hips. The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Dynamic Bird Dog?
None. The Dynamic Bird Dog is a bodyweight exercise, so you can do it anywhere.
What are some Dynamic Bird Dog variations and alternatives?
Similar exercises include the 3-Leg Dog Pose, Bird Dog Plank, Bird Dog Hold and Bird Dog.
Training calculators
Work out the numbers behind your training before your next session.