CORE

Bird Dog vs Dead Bug

Both train your core. Here's how they differ, and when to pick each one.

Bird Dog

On all fours, reach opposite arm and leg long, hips level.

How to do it →

Side by side

Bird DogDead Bug
KitBodyweightBodyweight
Main musclesCoreAbs, Core
Also worksGlutes, Lower BackObliques
Bench neededNoNo
One side at a timeYesYes
Works at homeYes, no kitYes, no kit
Starting loadYour bodyweightYour bodyweight

How each one feels

Bird Dog

  1. Reach one arm forward and the opposite leg back until both are long.
  2. Hold for a breath, keeping your hips level.
  3. Return and switch sides.

Watch out for: Twisting the hips open.

Dead Bug

  1. Slowly extend one arm back overhead and the opposite leg out straight — at the same time — while you breathe out.
  2. Return to the middle, then do the other arm and leg. That's one rep each side.

Watch out for: Lower back lifting off the floor.

Bird Dog: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + One side at a time helps even out imbalances.
  • + Also works your glutes and lower back.
  • − Harder to add weight in small steps as you get stronger.
  • − Takes twice as long because you do each side.
  • − Can be awkward if your wrist needs looking after.

Dead Bug: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + One side at a time helps even out imbalances.
  • + Really focused on your abs.
  • − Harder to add weight in small steps as you get stronger.
  • − Takes twice as long because you do each side.
  • − Can be awkward if your body needs looking after, or during pregnancy.

Which should you pick?

  • Pick Bird Dog if you train at home, travel a lot, or want something you can do anywhere.
  • Pick Dead Bug if you train at home, travel a lot, or want something you can do anywhere.
  • Dead Bug is the natural next step once Bird Dog gets awkward to load.
  • Bird Dog needs no kit, so it's great at home or when the gym's packed.
  • Bird Dog trains one side at a time, which helps even out imbalances.
  • Dead Bug needs no kit, so it's great at home or when the gym's packed.
  • Dead Bug trains one side at a time, which helps even out imbalances.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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