How to do the Bird Dog

The Bird Dog is a highly beneficial exercise for improving stability and posture. Although its technique may seem very simple, don’t be fooled: it is highly effective for strengthening the abdominal area, glutes, and back, while also helping you improve coordination and overall body stability.

Performing it with the correct technique helps activate deep muscles such as the transverse abdominis and spinal erectors. Another significant advantage is that you don’t need any equipment to perform it correctly.

How do you perform the Bird Dog exercise?

The Bird Dog is performed on all fours, with your wrists directly under your shoulders and your knees aligned with your hips. Extend your right arm and left leg at the same time, hold the extended position for 2 seconds while keeping your abs and glutes engaged, slowly return to the starting position, and alternate sides.

Follow these steps to include it in your workout routine:

1. Get into an all-fours position, with your wrists under your shoulders and your knees aligned with your hips. Imagine your spine forming a straight line, engaging your core without excessive tension and keeping your neck neutral.
2. Distribute your weight evenly between your palms and knees. Gently press into the floor to create tension through your torso. Inhale here as you prepare your body.
3. Exhale as you extend your right arm forward and your left leg backward, as though you were pushing against two opposite walls. Avoid lifting them too high; instead, focus on maintaining a straight line from your hand to your heel.
4. Hold the fully extended position for 2 seconds, feeling your abs and glutes supporting the movement. Keep your breathing steady, inhaling as you hold the position and exhaling as you return.
5. Return to the starting position by slowly bending your elbow and knee, as though you were pulling against an invisible resistance band.
6. Repeat the technique, alternating between both 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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