Bird Dog
On all fours, reach opposite arm and leg long, hips level.
How to do it →Bird Dog vs Plank
Both train your core. Here's how they differ, and when to pick each one.
Plank
Squeeze glutes, ribs down, breathe.
How to do it →Side by side
| Bird Dog | Plank | |
|---|---|---|
| Kit | Bodyweight | Bodyweight |
| Main muscles | Core | Core |
| Also works | Glutes, Lower Back | Abs, Glutes |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Yes, no kit | Yes, no kit |
| Starting load | Your bodyweight | Your bodyweight |
How each one feels
Bird Dog
- Reach one arm forward and the opposite leg back until both are long.
- Hold for a breath, keeping your hips level.
- Return and switch sides.
Watch out for: Twisting the hips open.
Plank
- Squeeze your glutes and pull your ribs down.
- Breathe steadily and hold.
Watch out for: Hips sagging or piking up.
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.
Plank: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your abs and glutes.
- − Harder to add weight in small steps as you get stronger.
Which should you pick?
- Pick Bird Dog if you train at home, travel a lot, or want something you can do anywhere.
- Pick Plank if you train at home, travel a lot, or want something you can do anywhere.
- 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.
- Plank needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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