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Bird Dog: How to Do It and Muscles Worked

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Equipment
Bodyweight
Muscle group
Core
Main muscles
spinal erectors, gluteus maximus
Also working
transversus abdominis
Mechanics
Compound
Pattern
Anti-rotation
Level
Beginner

The Bird Dog is a beginner bodyweight movement that trains core stability through an anti-rotation movement pattern. You perform it on the floor on all fours, extending one arm and the opposite leg simultaneously.

This compound exercise targets the spinal erectors and gluteus maximus while relying heavily on the transversus abdominis for support. It teaches you how to brace your midsection and keep your spine neutral while your limbs are in motion.

How to do it

Get down on your hands and knees on a comfortable surface with your wrists directly under your shoulders and your knees under your hips. Maintain a neutral spine with your back flat and your gaze pointed at the floor.

  1. Brace your core to maintain a neutral spine.
  2. Slowly extend your right arm straight out in front of you while simultaneously kicking your left leg straight back.
  3. Stop extending when your arm and leg are parallel to the floor.
  4. Hold this extended position for a brief pause while keeping your hips and shoulders square to the ground.
  5. Return your right arm and left leg to the starting position in a controlled manner.
  6. Repeat the movement using your left arm and right leg.

Sets, reps and load

Start with 2 to 3 sets of 8 to 12 repetitions per side. Alternatively, you can perform the exercise for time by holding the extended position for 15 to 30 seconds per side.

Since this is a bodyweight movement, increase the difficulty by slowing down the tempo or adding a light resistance band between your working hand and foot.

Common mistakes

  • Arching the lower back. Keep your core engaged and only lift your leg until it is parallel with the floor. Lifting higher forces the spine to hyperextend.
  • Rotating the hips. Keep your pelvis completely square to the ground. Do not let the hip of your working leg hike up toward the ceiling.
  • Rushing the reps. Move slowly and with intention to maximize core recruitment. Momentum defeats the purpose of this stability exercise.
  • Dropping the head. Keep your chin slightly tucked and your eyes on the floor between your hands. Looking up or down breaks spinal alignment.

Make it easier or harder

Easier

  • Move only your arms, keeping both knees firmly planted on the floor.
  • Move only your legs, keeping both hands securely on the ground.

Harder

  • Perform the movement from a high plank position instead of from your knees.
  • Draw a small square in the air with your extended hand and foot before returning to the start.

Before you load it up

  • Wrist position matters here. Wrist pain is a reason to change the grip, use handles or fists, or choose another variation.

Swaps and related core exercises

Same muscle group with different equipment:

More bodyweight options:

Browse all bodyweight exercises or every core exercise.

When to see a doctor or physio

  • Sharp or shooting pain in your lower back during extension.
  • Numbness or tingling traveling down your leg.
  • A sudden pinching sensation in your shoulder joint.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.