Dumbbell Superman
Erectors·Dumbbells·Advanced·Compound
Bird Dog
The Bird Dog improves core stability, balance, and coordination by extending opposite arm and leg while maintaining a neutral spine.
Category
Balance
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Bird Dog
- 01
Start on all fours with your hands under your shoulders and knees under your hips.
- 02
Brace your core and keep your spine neutral.
- 03
Extend one arm straight forward while extending the opposite leg straight back.
- 04
Keep your hips and shoulders square to the floor.
- 05
Pause briefly at full extension.
- 06
Return to the starting position and repeat on the opposite side.
Performance tips
Cues that matter
- Avoid arching or rounding your lower back
- Keep your hips level throughout the movement
- Move slowly and focus on balance and control
Common questions
Frequently asked
What muscles does the Bird Dog work?
The Bird Dog primarily targets the Abs. Supporting muscles include Back, Erectors, Glutes.
Is the Bird Dog a compound or isolation exercise?
The Bird Dog is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Bird Dog?
The Bird Dog is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bird Dog?
The Bird Dog is rated as beginner difficulty. It is suitable for those new to resistance training.
