Bird Dog
Works Core, with help from Glutes, Lower Back.
Set up
How to set up for the Bird Dog
- On all fours, hands under shoulders, knees under hips.
Do the rep
How to do a Bird Dog with good form
- 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.
Common mistakes
Bird Dog form mistakes to avoid
- Twisting the hips open.
- Arching your lower back.
- Rushing.
Quick cue
On all fours, reach opposite arm and leg long, hips level.
Not sure what weight to start with?
Gyde picks your first Bird Dog weight and adjusts it after every session.
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Bird Dog alternatives that work the same muscles
See all Bird Dog alternatives →Questions
Bird Dog FAQ
What muscles does the Bird Dog work?
Mainly your core, with help from your glutes and lower back.
How many sets and reps of Bird Dog should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
Can I do the Bird Dog at home?
Yes, you don't need any equipment.
Is the Bird Dog good for beginners?
Yes, with good form. If you've got sore wrists, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other core exercises
Your Gyde sets your Bird Dog weight and reps, and adjusts them after every session.
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