Bird Dog
A core stability exercise performed on all fours, training the ability to keep the spine steady while the limbs move, a common warm-up or rehab-friendly core movement.
Equipment: bodyweight
How to do it
- 1Start on your hands and knees, with hands under your shoulders and knees under your hips.
- 2Simultaneously extend one arm forward and the opposite leg back, keeping your hips and shoulders level.
- 3Hold briefly at full extension without letting your lower back sag or your hips rotate.
- 4Return to the starting position and repeat on the opposite side.
Common mistakes
- Letting the hips rotate or tilt to one side instead of staying square to the floor.
- Arching the lower back to gain extra reach on the extended leg or arm.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bird Dog safe for beginners?
Yes. The Bird Dog is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Bird Dog work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Bird Dog harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
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