What is Bird Dog?

The Bird Dog is a bodyweight quadruped exercise that strengthens the core, lower back, glutes and hamstrings while improving stability and balance. It's a medium-difficulty movement suitable for warm-ups and rehabilitation, emphasizing controlled limb extensions and neutral spine alignment for most trainees.

How to Do Bird Dog

  1. Set up quadruped: Kneel with hands under shoulders and knees under hips. Keep a neutral spine and gaze down to maintain alignment before movement.
  2. Brace your core: Inhale, then brace abdomen and glutes, drawing ribs down to prevent arching. Maintain level hips and shoulders throughout.
  3. Extend arm and leg: Slowly reach right arm forward and left leg back until fully extended, keeping the arm straight and the leg controlled.
  4. Hold and breathe: Pause 1–3 seconds at full extension, breathe steadily, and check hips remain level. Avoid rotating or dropping the pelvis.
  5. Return and switch: Slowly return hand and knee to the start, reset alignment, then repeat on the opposite side for balanced repetitions.

Muscle Groups

Core, Hamstring, Glutes, Back

Description

Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral spine throughout, and keep the hips and shoulders level.

Extend the right hand in front of you, arm straight, while simultaneously extending the left leg behind.
Pause at the top, left hip full extended. Actively reaching your leg behind, and your arm in front.
Return to the start, switch sides and repeat for repetitions.

Keep a stable position throughout, avoid arching the back.
To regress, start by isolating the leg movement.

Movement Group

Warm-Up

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Bird Dog exercise?

Bird Dog builds core stability, low-back strength, and glute and hamstring activation while improving balance and coordination. It reduces injury risk by promoting neutral spine control and hip stability, useful for warm-ups and rehab.

What common mistakes should I avoid when doing Bird Dog?

Avoid arching or rounding the spine, lifting the leg too high, and rotating the hips. Don't hold your breath or rush; use slow, controlled motion with level hips and stable shoulders.

How can I progress the Bird Dog or regress it if needed?

To progress, add pause time, slow eccentrics, ankle/wrist weights, or perform on an unstable surface. To regress, reduce range of motion, isolate the leg movement, or use seated/standing core stability drills.