Bird Dog tutorial
The bird dog is a simple, low-stress exercise that strengthens the deep core and lower-back muscles. It teaches you to keep your spine steady while your arms and legs move, a skill that carries over to daily life and heavier lifts.
How to perform
- Get on all fours with your hands under your shoulders and knees under your hips.
- Keep your back flat, your neck in line with your spine and your abs lightly braced.
- Reach your right arm forward and your left leg back at the same time until both are roughly parallel to the floor.
- Hold for 2 to 3 seconds without letting your hips rotate or your lower back sag.
- Return slowly to the start and repeat with your left arm and right leg.
Breathing: Exhale as you extend your arm and leg and inhale as you return. Do not hold your breath.
Key tips
- Imagine a glass of water on your lower back that must not spill.
- Reach the leg back rather than lifting it high.
- Move slowly and with control; speed adds nothing here.
Common mistakes
- Lifting the leg too high and arching the lower back.
- Letting the hips rotate toward the raised leg.
- Dropping the head or craning the neck upward.
Safety: Put a mat or folded towel under your knees if they feel uncomfortable. If your back hurts, shorten the range of motion, and see a doctor or physiotherapist if the pain persists.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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