Bird Dog
Start on your hands and knees, with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core, drawing your navel towards your spine, and keep your gaze slightly forward.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- rectus abdominis
- obliques
- erector spinae
- gluteus maximus
Secondary muscles
- deltoids
- triceps brachii
- quadriceps femoris
Target muscles
- abs
- glutes
- back
- shoulder
How to perform
- 1
Start on your hands and knees, with hands directly under shoulders and knees under hips, maintaining a neutral spine.
- 2
Engage your core, drawing your navel towards your spine, and keep your gaze slightly forward.
- 3
Slowly extend your right arm straight forward to shoulder height and your left leg straight back to hip height simultaneously.
- 4
Keep your hips level and avoid any rotation or arching in your lower back.
- 5
Hold briefly, then slowly return to the starting position with control.
- 6
Repeat on the opposite side, extending your left arm and right leg.
- 7
Maintain a steady, controlled pace throughout the exercise.
Safety & form
Train smart. Read these notes before adding heavy load.
