How to do a bird dog
A bird dog is reaching one arm forward and the opposite leg back from a hands-and-knees position, then switching sides. It trains the core and the muscles along the spine to keep your back steady while your limbs move, and it is a staple of back-friendly training.
Muscles worked
Main: Lower back muscles (spinal erectors), Glutes, Deep abs.
Also working: Shoulders, Obliques, Hamstrings.
How to do a bird dog
- Kneel on all fours with your hands under your shoulders and your knees under your hips.
- Brace your core so your back stays flat, like a tabletop.
- Slowly reach your right arm forward and your left leg back until both are in line with your body.
- Hold for 1–2 seconds without letting your hips tilt or your back arch.
- Return to the start and repeat with the left arm and right leg.
Form tips
- On hands and knees
- Reach opposite arm and leg
- Keep hips square
Common mistakes
Hips rotating as the leg lifts
Imagine a glass of water on your lower back. Lift the leg only as high as you can without tilting the hips.
Lifting the leg too high
A leg above hip height arches the lower back. Stop when it is level with your body.
Rushing
The point is control. Move slowly and pause at full reach.
Easier and harder versions
- Similar level: Dead bug, Superman hold
How many to do
A good starting point is 3 sets of 12 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Is bird dog good for lower back pain?
It is widely used in back-care programs because it builds back and core endurance with little load. Follow your doctor or physiotherapist if you have back pain.
How many bird dogs should I do?
Start with 2–3 sets of 8–12 reps per side with a short pause at full reach.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
