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All exercises

Bird dog

Beginner

Bird dog is a isolation bodyweight exercise for the lower back, also working the glutes, abs, and obliques.

What it works

Primary muscle

Lower back

Also works

GlutesAbsObliques

Equipment
Bodyweight
Movement
Core
Type
Isolation · Static
Logged as
Reps
Suggested rest
45 seconds

How to do it

  1. 1Kneel on all fours with your hands under your shoulders, knees under your hips and your back flat.
  2. 2Brace your stomach so your lower back stays still, as if balancing a cup on it.
  3. 3Reach one arm forward and the opposite leg back at the same time until both line up with your torso.
  4. 4Hold for a breath without letting your hips turn or your back sag, then bring the hand and knee back down.
  5. 5Repeat with the other arm and leg, alternating sides each rep.

What to do instead

  • Dead bugBodyweight
  • Front plankBodyweight
Logged today · 45 seconds restBird dog

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