Smart Workout Diary

Bird Dog

The bird dog is a quadruped core-stability exercise performed by extending the opposite arm and leg while keeping the torso still. It primarily trains the abdominal muscles and also engages the glutes, back, and shoulders. It supports core control, balance, posture, and coordinated movement.

Demonstration

Bird Dog — demonstration 1
Bird Dog — demonstration 2

Instructions

  1. Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. Brace your abdomen gently and keep your spine neutral, with your gaze directed toward the floor.
  3. Slowly reach one arm forward while extending the opposite leg straight back until both are roughly in line with your torso.
  4. Pause briefly without rotating your hips or arching your lower back, then return with control.
  5. Repeat on the other side, alternating evenly while maintaining a steady, controlled pace.
Muscle Group
Abs
Other Muscle Groups
Glutes, Back
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your hips square: imagine balancing a glass of water on your lower back.
  2. Exhale as you extend your arm and leg, and avoid holding your breath.
  3. Use a shorter range of motion if your lower back arches or your weight shifts noticeably.
  4. Move slowly; control and stability matter more than lifting the arm or leg high.
Exercise library