Bird Dog Exercise

"Bird dog exercise" is a bodyweight strength training exercise that targets your glutes, lower back and abs.

This exercise is deceiving because it looks so simple and easy, when it's not. 

In its simplicity, it combines the elements of "both static and dynamic movements", which makes this exercise not as easy as it looks.

Fitness expert Marc Perry explains how to do the bird dog exercise with proper form in this video. 


The challenge of the exercise is to keep your torso steady while your opposite arm and leg do the move.

It requires balance, core strength, stability, flexibility and strength.

In fact, don't be surprised if your body begins to tremble after the first rep, especially if you have poor balance and core strength.

The bird dog exercise is suitable for all fitness levels and often used as a rehabilitation to improve body coordination.  

Benefits of Bird Dog

  • Improve the core strength
  • Improve posture
  • Tones your glutes, lower back, shoulders and core. 
  • Improve balance
  • Improve stability

Exercise Table

Reps Sets Level Location
10 on each side 2 Easy Gym or Home

How to Perform a Bird Dog?

  1. Get down on hands and knees with your palms flat on the floor and about shoulder width apart. 
  2. Without allowing your lower back to round, squeeze your abs, and lift your right arm and left leg until they’re in line with your body. Hold the top position for 2-3 seconds, then return back to the starting position.
  3.  Repeat with your left arm and right leg, continue alternating back and forth and until you complete the prescribed number of repetitions. 


  •  Do not let your lower round or sink down during the entire movement  


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