Bird Dog Guide: How to Master the Bird Dog Exercise

A bird dog is a bodyweight exercise that targets your back muscles and core muscles. It is also known as the quadruped exercise. Perform bird dogs by getting on all fours on an exercise mat, placing your hands under your shoulders and your knees under your hips. While keeping your head and neck in a neutral position, lift one arm in front of you and the opposite leg behind you. Switch sides on the next repetition, lifting your other leg and the opposite arm.

Consider some of the benefits of regularly performing bird dogs.

1. 1. Bird dogs can increase your core stability. By activating abdominal muscles like the rectus abdominis and obliques, bird dogs build core strength and stabilization.
2. 2. Bird dogs can improve your posture. With proper form, the bird dog exercise can strengthen your back muscles like the erector spinae and help with everyday posture.
3. 3. Bird dogs can enhance your mobility. The bird dog puts all four of your limbs through a nearly full range of motion, activating muscles like the deltoids and triceps in your upper body, as well as the glutes and hamstrings in your lower body. With practice, bird dogs strengthen the muscles around your joints, improving mobility in your arms and legs.

For bird dogs, begin by performing 2–3 sets of 6–10 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Start by getting into the all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be directly under your shoulders.
2. 2. Grip the ground with your hands, and rotate your shoulders outward to engage your lats. Your pelvis should be slightly tucked and your ribs should be down.
3. 3. Pre-tension your shoulders and hips while engaging your core. Your chin should remain tucked throughout the movement, as if you were attempting to hold an egg under your chin. All repetitions should begin from this position.
4. 4. While maintaining your alignment, slowly extend your right arm and left leg. Reach forward through your right hand and reach backward through your left heel.
5. 5. Your shoulders and hips should be parallel to the floor, and your pelvis should remain still. Your right arm and left leg should be long.
6. 6. Pause for a few seconds with your right arm and leg left extended before slowly returning to the starting position and switching sides.

Consider trying one of these four bird dog variations.

1. 1. Stability ball bird dog: If you’re having trouble performing bird dogs, consider placing a stability ball underneath your pelvis during the exercise to take some of the pressure off your arms and legs.
2. 2. Weighted bird dog: Practice this variation by holding a pair of dumbbells during the exercise.
3. 3. Elevated bird dog: For this advanced variation, lift your knees up and hold yourself in a push-up position with your back and legs forming a straight line. While remaining in this position, lift your legs and arms in a bird dog movement pattern.
   

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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