Bird dog
The bird dog is a core exercise on all fours: you reach one arm forward and the opposite leg back while keeping your back steady. It works the trunk, with the glutes and shoulders helping. Use it for activation work or in a conditioning session.
- Works
- Core, glutes and shoulders
- Time
- About 30 sec, alternating sides
- Kit
- None
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do the bird dog.
Alternate slowly for about 30 seconds. Reach long, not high: keep your hand and foot no higher than your trunk.
Step 1
Start on all fours
Start on all fours with hands under shoulders and knees under hips. Brace gently, keep your neck long and look down.
Step 2
Reach opposite limbs
Reach your right arm forward and your left leg back. Keep them no higher than your trunk, with your hips and shoulders facing the floor. Keep your back steady.
Step 3
Return and switch
Lower your right hand and left knee back to all fours. Then reach your left arm and right leg. Keep alternating slowly for your chosen repetitions.
Form
Bird dog form.
Your middle works to steady you as your arm and leg reach away.
Keep
- Reach long, not highKeep the hand and foot no higher than your trunk.
- Keep the hips facing down
- Return before switchingFind all fours before the next reach.
Common mistakes
- Arching as the leg liftsLower the leg and shorten the reach.
- Rotating the pelvisReach a smaller distance with control.
- Easier version
- Move one limbPractise one arm or one leg at a time.
- Harder version
- Pause in the reachStay still briefly before returning.
Questions
Bird dog questions.
What does the bird dog work?
The bird dog works the trunk, and also the glutes and shoulders.
What is the bird dog good for?
Prep uses the bird dog for trunk control during reaching, for activation work or during a conditioning session.
How long should you do the bird dog?
Alternate slowly for about 30 seconds. Reach long, not high: keep your hand and foot no higher than your trunk.
How do you make the bird dog easier?
Move one limb. Practise one arm or one leg at a time.
Alternatives
Bird dog alternatives.
Similar moves
In these routines
More core exercises
Do it timed, both sides.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.