Also known as: quadruped reach, opposite arm leg raise, quadruped extension, opposite limb raise, quadruped core exercise

What is Bird Dog?

The Bird Dog is a medium-level bodyweight exercise from a quadruped position that improves core stability and balance. It primarily targets the core, glutes, hamstrings and lower back. Maintain a neutral spine and slow, controlled reps for safety and effectiveness.

How to Do Bird Dog

  1. Set up quadruped: Kneel on hands and knees with wrists under shoulders and knees under hips; keep a neutral spine and gaze down to align the neck.
  2. Brace the core: Engage the transverse abdominis by drawing the navel toward the spine; maintain pelvic neutrality and avoid arching or tucking the lower back.
  3. Extend opposite limbs: Slowly extend the right arm forward and left leg back until fully extended, keeping hips and shoulders level and avoiding rotation.
  4. Hold and reach: Pause 1–3 seconds at full extension, actively reaching through fingertips and heel while keeping core tight and breathing evenly.
  5. Return with control: Slowly return hand and knee to the start without collapsing the spine; reset form before the next rep to preserve stability.
  6. Switch sides: Perform equal repetitions on each side; regress by isolating one limb or reduce range if you lose balance or form.

Muscle Groups

Back, Core, Glutes, Hamstring

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Bird Dog exercise?

Bird Dog builds core stability, improves lumbar spine control, enhances hip and shoulder coordination, and strengthens glutes and hamstrings. It helps reduce low-back pain risk and improves balance and movement control for daily activities and sports.

What common mistakes should I avoid when doing Bird Dogs?

Avoid arching or rounding the lower back, letting hips rotate, rushing the movement, and holding your breath. Keep slow controlled reps, a neutral spine, and equal attention to both sides to prevent compensation.

How can I progress or regress the Bird Dog?

Regress by moving only the leg or arm, reducing range, or performing from a wall. Progress by adding holds, slow tempo, ankle weights, instability tools, or moving to alternating slow pulses for increased challenge.