Bird Dog

Bird dog improves unilateral core control with proper bird dog form. This low-impact move enhances spinal stability, perfect for beginners or those recovering from back issues.

Bird Dog

📋 How to Do?

  1. On all fours, extend opposite arm and leg.
  2. Hold 5 seconds, alternate.
  3. Keep hips level. 3 sets of 10 per side.

Start on knees for balance, extend slowly to maintain level hips, and breathe steadily—excellent for back rehab, progressing holds as stability improves without strain.

💪 Working Muscles

Primary: Erector Spinae (extension balance against contralateral lift); Multifidus (segmental anti-rotation stability); Secondary: Gluteus Maximus (hip extension in leg lift); Deltoids (shoulder extension in arm lift); Core Stabilizers (overall anti-rotation)

Equipment Needed: None (bodyweight)

Difficulty: Beginner

✨ Benefits

Bird dogs correct muscle imbalances for improved posture and spinal alignment, strengthening deep core stabilizers without strain. They significantly reduce low back injury risk, offering a gentle yet effective way to enhance stability and functional movement patterns.

🔥 Burned Calories

Burns Approx. 30-50 kcal per 10 min at moderate intensity

Metabolic Impact: Low, great for balance training

Common Mistakes

  1. Rotating hips instead of keeping square.
  2. Arching back during extension, losing stability.
  3. Rushing holds, reducing anti-rotation benefit.

Related Exercises

Russian Twists Bicycle Crunches Flutter Kicks V-Ups Hollow Body Hold