Bird Dog
A quadruped exercise that extends the opposite arm and leg while keeping the torso still. It builds anti-rotation control, spinal stability and coordination.
Primary muscles
- Transverse Abdominis
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Obliques
- Rear Delts
- Sets
- 2–3
- Reps
- 6–10 per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Start on hands and knees with hands under shoulders, knees under hips and a neutral spine.
Brace your abs lightly to keep your back flat.
Reach one arm forward and extend the opposite leg straight back.
Hold briefly with hips level and torso still.
Return to the start with control and repeat on the other side.
Breathing: Exhale as you extend, inhale as you return.
Coaching tips
Imagine a glass of water on your lower back
Reach long, not high
Hips stay square
Common mistakes
Arching the lower back by lifting the leg too high
Rotating the hips open
Rushing the movement
Safety notes
Keep the range small if you cannot keep the hips level.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.