Bird Dog
On all fours, you reach one arm forward and the opposite leg back until both line up with your torso, keeping your back flat and your hips level.
- Primary muscles
- Lower back
- Secondary
- Glutes, Abs
- Difficulty
- Beginner
- Logged as
- Reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
The bird dog teaches your lower back, glutes and abs to hold your spine still while your arms and legs move. It's low-load and needs nothing but a mat, so it fits warm-ups, beginner routines and days when you want back work without heavy lifting. Unlike back extensions or the superman, you're not lifting your back against gravity; the challenge is balance and control. Make it harder by holding each rep longer or tracing a small square with your hand and foot.
How to do it
Start on all fours with your hands under your shoulders and your knees under your hips.
Extend one arm forward and the opposite leg back until both are in line with your torso.
Hold for a second with your hips level and your back flat, then return to the start.
Repeat on the other side. Reach long rather than high; lifting the leg above hip height only arches the lower back.
Common mistakes
Lifting the leg too high
Kicking your leg above hip height arches your lower back. Reach it straight back, long rather than high, until it lines up with your torso.
Letting your hips rotate
Your hip tends to open toward the raised leg. Keep both hip bones pointing at the floor, as if balancing a glass on your lower back.
Rushing from side to side
Quick swaps turn it into a rocking motion. Hold each extension for a moment with everything still, then return slowly.
Sinking between your shoulders
Letting your chest drop between your shoulder blades makes the support arm passive. Push the floor away so your upper back stays flat.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
