How to do the Bird Dog

The Bird Dog is a super beneficial exercise for gaining stability and working on your posture. Even though it looks pretty simple technique-wise, don’t be fooled—it’s really effective for strengthening your abs, glutes, and back, plus it helps you work on your body’s coordination and stability.

Doing it with the right technique helps activate deep muscles like the transverse abdominis and spinal erectors. Also, it has a big plus: you don’t need any equipment to do it right.

Here’s the step-by-step so you can add it to your workout routine:

1. Get on all fours, with your wrists under your shoulders and knees aligned with your hips. Imagine your spine is a board, activating your core without stiffness and keeping your neck neutral.
2. Distribute your weight evenly between palms and knees. Press gently into the floor to create tension in your torso. Breathe in here, getting your body ready.
3. Breathe out as you extend your right arm forward and left leg back, like you’re pushing two opposite walls. Avoid lifting too high; focus on a straight line from hand to heel.
4. Hold the max extension for 2 seconds, feeling your abs and glutes support the movement. Keep breathing smoothly, inhaling while holding the pose and exhaling as you return.
5. Return to the starting position by slowly bending your elbow and knee, like you’re pulling an invisible band.
6. Repeat this technique alternating sides.

Muscles worked in the bird dog

Recommended sets and reps

Bird Dog variations for all levels

Like any exercise, Bird Dog has different variations you can use depending on your level. Here are 6 that are super effective and can make a real difference in your training. I encourage you to step up to a higher level as you get stronger.

1. Static Bird Dog

1. Get on all fours, with your wrists under your shoulders and knees under your hips.
2. Extend your right arm forward and left leg back, keeping your hips aligned. Breathe in during this move.
3. Hold the position for 10-15 seconds. Breathe out slowly, pulling your belly button toward your spine to activate your core.
4. Return to the starting position, breathing in gently.

2. Bird Dog with support

1. Place a rolled towel under the supporting knee to reduce joint pressure.
2. As you inhale, slowly lift your left arm and right leg.
3. Hold this position for 3 seconds.
4. Exhale as you lower, controlling the movement.
5. Alternate sides and do as many reps as you want depending on your experience level.

3. Bird Dog with resistance band

1. Place a resistance band around your feet.
2. Like the original version, extend the opposite arm and leg and breathe out.
3. Hold the max extension for 1 second, focusing on squeezing your glutes.
4. Breathe in as you bend your elbow and knee, resisting the band.

4. Bird Dog with knee lift

1. Extend your right arm and left leg and breathe in when you reach the position.
2. Bring your left knee and right elbow under your chest, like you want them to touch while breathing out.
3. Keep your core active to avoid rounding your back.
4. Breathe in as you extend your arm and leg again.

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