Also Known As: Quadruped
Targets: Abdominals, lower back, gluteal muscles, and thigh muscles
Equipment Needed: Exercise mat or other cushioned surface
Level: Intermediate
The bird dog is a bodyweight exercise that strengthens your core—specifically your abdominals, lower back, butt, and thighs. Since it requires no equipment other than a mat, the bird dog exercise can be integrated easily into almost any core strength-training routine.
Find a spot with enough space to extend one arm and your opposite leg simultaneously. Kneel on an exercise mat or other cushioned surface with your knees hip-distance apart and hands firmly on the ground, about shoulder-width apart. Engage your abdominals.
If you struggle with good form, practice the bird dog exercise first by lifting your hand and opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered. When you feel steady, you are ready to move on to a full range of motion.
The main target of the bird dog is the erector spinae muscle. This long back muscle extends the length of the spine from the skull, neck, and ribs to the vertebrae and sacrum of the hip. It is responsible for extending, flexing, and rotating the spine.
Two abdominal muscles are particularly challenged by bird dog exercises: the rectus abdominis and the obliques. This move also involves the gluteus maximus in the buttocks, the trapezius in the upper back, and the deltoids in the shoulder.
Other muscles are involved in stabilizing the bird dog, including:
Both athletic trainers and physical therapists use the bird dog exercise with their clients. It is good for building lower back function, as it engages both the core and back at the same time.
The bird dog may reduce lower back pain and is a safe exercise during recovery from a back injury. A strong core and good spinal stability can help in everyday tasks involving bending and twisting.
You can perform the bird dog in different ways based on your fitness level and goals.
If you have difficulty with the dual arm-leg movement, begin by extending one leg at a time and not extending the arms. Once you can do this with good form and stability, progress to extending the opposite arm at the same time as the leg.
Rather than returning the hand and knee to the ground between each rep, bend your elbow and bring your opposing knee forward until they touch under the body. This mid-exercise touch increases the tension placed on your core as you work to keep your balance.
You can use a weightlifting bench to add a further challenge. Kneel on the bench with your feet hanging free off its end, eliminating your lower leg's contribution to your stability.
Place an exercise ball under your hips for the bird dog. You won't be able to get your knees on the ground, so you are balancing on the toes of your foot instead, creating even more of a stability challenge.
Rather than having your knees on the ground, get into a push-up position and balance on the toes of your feet and hands. This variation is similar to doing bird dogs on the exercise ball but even more challenging.
This is an advanced variation of the bird dog exercise which you should only do if you have mastered the basics. To do it, extend the arm and leg on the same side of the body simultaneously.
Avoid these mistakes to keep proper form and reduce injury risk.
Watch your upper body when doing the bird dog exercise or any variations. If your chest sags, your shoulders will be too close to your ears.
It's just as important that your back does not curve excessively during the movement. Aim to keep your torso straight and your spine in a neutral position.
To test your form, place an empty plastic cup on your lower back. If it falls off, continue to work on extending one leg or one arm at a time.
You should not do the bird dog exercise if you have shoulder pain. If you have had a back injury, check with a healthcare professional or physical therapist about when this exercise might be beneficial. Stop doing it if you experience pain in your shoulders, back, or hips.
Create your bird dog workout by incorporating this and similar moves into one of these popular workouts:
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