Bird Dog
Long, not high. The bird dog trains the core, lower back and glutes to resist rotation while one arm reaches forward and the opposite leg reaches back. Keep the whole body in one line and the hips square to the floor. If the hips roll open the exercise has already stopped working, so reach further rather than higher.
Setup
- Hands under shoulders, knees under hips, flat neutral back.
How To Do It
- Reach one arm forward and the opposite leg back, in one straight line.
- Pause 2 seconds without the hips tilting.
- Return quietly and switch.
Breathing
Exhale on the reach.
Common Mistakes
- Hips rotating open. Imagine balancing a cup of coffee on your low back.
- Lifting the leg too high. Level with the back, no higher.
Programming It
Two to three sets of 8-12 per side, slowly. Speed defeats it.
Why This Exercise Works
The bird dog trains the trunk to stay still while the limbs move, which is the actual job of the core. Nothing is being lifted; the work is entirely in refusing to rotate or sag. That makes it one of the few core exercises that stays useful when a back is irritable.
Where You Should Feel It
Very little, if you are doing it right: a quiet effort deep in the trunk and the glute of the extended leg. It is a control exercise, not a burn exercise. Rocking hips mean you are moving faster than you can stabilise.
Where It Fits in a Program
The dead bug flipped over, for anti-rotation strength and a back that never complains. This is main-lift work. Put it first, when your technique is still honest.
Progressing and Regressing It
To progress the bird dog: hold each rep for three to five seconds. To regress it: move one limb at a time until the hips stay square.
Who It's For
Anyone with a history of back trouble, and anyone whose trunk work has all been crunches. It is a staple of back rehab for good reason and belongs in most warm-ups.
Equipment and Substitutions
No equipment needed. When bodyweight stops being a challenge, change the leverage rather than reaching for a dumbbell.
Related Exercises
- Mountain Climbers · Core, Conditioning
- Plank · Core, Shoulders
- Pallof Press · Core, Obliques
- Bear Crawl · Core, Shoulders, Quads
- Plank Up-Down · Core, Shoulders, Triceps
- Side-Lying Leg Raise · Glute Medius, Hips
- Side Plank · Obliques, Core
- Reverse Crunch · Abs, Hip Flexors
Common Questions
What muscles does the bird dog work?
The bird dog primarily trains the core, low back, glutes.
How many sets and reps should I do?
Two to three sets of 8-12 per side, slowly. Speed defeats it.
What are the most common bird dog mistakes?
Most often: hips rotating open; lifting the leg too high.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the core, low back, glutes using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The bird dog loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.