Core · Isolation

Bird Dog

A quadruped drill that builds spinal stability and coordination.

MAIN MUSCLE
Core, Erector spinae
ALSO WORKS
Glutes, Rear delts
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
8-12
TEMPO
2-2-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Start on hands and knees with hands under shoulders and knees under hips.

  2. Brace the core and keep the back flat.

  3. Extend one arm forward and the opposite leg back.

  4. Pause, return and switch sides.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does Bird Dog work?

The main muscle is Core, Erector spinae. It also works Glutes, Rear delts.

How many reps should I do?

FORGE suggests 8-12 reps for Bird Dog. The app adjusts sets and reps to your goal and level.

What can I do instead of Bird Dog?

These train the same muscles: Dead Bug, Plank, Side Plank.