Form guide
How to Do Bird Dog
Balance and core drill that protects the lower back.
- Level
- Beginner
- Equipment
- No Equipment
- Impact
- Low impact
- Muscles worked
- Core
- Back
- Glutes
Step by step
- 1Start on hands and knees.
- 2Extend one arm forward and the opposite leg back.
- 3Hold for a beat, return, and switch sides.
Common mistakes
- Rotating the hips.
- Lifting the leg too high and arching.
Alternatives
Put it to work
Routines with Bird Dog
- 45min
45-Minute Full Body Workout at Home with Dumbbells
Dumbbells
- 45min
45-Minute Full Body Workout at Home with Kettlebell
Kettlebell
- 20min
20-Minute Ab Workout at Home (No Equipment)
No Equipment
- 45min
45-Minute Ab Workout at Home (No Equipment)
No Equipment
- 45min
45-Minute Ab Workout at Home with Dumbbells
Dumbbells
- 45min
45-Minute Ab Workout at Home with Resistance Bands
Resistance Bands