Bird-Dog
CoreMuscles worked
coregluteslower backshoulders
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 8–12 reps per set. Then do the same on the other side.
How to do it
- Begin on all fours with your hands under your shoulders and your knees under your hips.
- Brace your core so your spine stays long and neutral.
- Reach one arm forward and the opposite leg back until both are level with your torso.
- Pause briefly, keeping your hips and shoulders square to the floor.
- Return with control, then repeat with the opposite arm and leg.
How to breathe
Let the breath lead: inhale as you open, exhale as you round.
Common mistakes
Letting your lower back arch. Draw your ribs down and squeeze your glutes to keep it flat.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Giving one side more time than the other. Count both, and match the looser side to the tighter one.
Frequently asked questions
- Which muscles does Bird-Dog work?
- Bird-Dog mainly works your core. It also engages your glutes, lower back and shoulders.
- What equipment do you need for Bird-Dog?
- None — Bird-Dog is a bodyweight move you can do anywhere.
- Is Bird-Dog good for beginners?
- Yes — Bird-Dog is beginner-friendly. Start slow and keep your form clean.
- How many reps of Bird-Dog should you do?
- 8–12 reps per set. Then do the same on the other side.