Bird Dog Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Quadruped Extension
Visualised Target Muscle Groups
Front
Back
How to: Bird Dog
- Start on all fours with your hands positioned under your shoulders and knees under your hips.
- Engage your core and extend your right arm forward while extending your left leg back.
- Hold for a moment, keeping your body in a straight line.
- Return to starting position and repeat on the opposite side.
- Perform for the desired number of repetitions.
Common Mistakes
- Not keeping the hips square to the floor.
- Using momentum instead of controlled movements.
- Allowing the back to sag or arch excessively.
Modifications
- Perform the exercise on a mat for extra cushioning.
- Use a chair for balance if needed.
Tips
- Keep your core engaged throughout the movement.
- Ensure your body remains in a straight line from head to heel.
- Avoid arching or sagging your lower back.
Bird Dog Alternatives
Tags
core
balance
mobility
strength
posterior chain
exercise
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