Quick Answer
Bird Dog is a beginner strength exercise that targets your core and glutes. It uses only your bodyweight. Start on all fours with hands under shoulders and knees under hips.
Video Tutorial
How to Perform the Bird Dog
- 1
Start on all fours with hands under shoulders and knees under hips.
- 2
Engage your core and keep your back flat.
- 3
Simultaneously extend your right arm forward and left leg back.
- 4
Hold briefly, keeping hips and shoulders square to the ground.
- 5
Return to starting position and repeat on the opposite side.
- 6
Move slowly and with control throughout the movement.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bird Dog isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bird Dog work?
The Bird Dog primarily works your core and glutes. Secondary muscles include the lower back and shoulders.
What equipment do I need for the Bird Dog?
The Bird Dog needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bird Dog suitable for beginners?
Yes. The Bird Dog is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bird Dog should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bird Dog every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.