How To Perform Bird Dogs

Bird Dogs are a classic exercise to strengthen the muscles of the core, including the glutes, shoulders and hips. It also improves core & trunk stability, and coordination.

Level/Difficulty: Beginner To Advanced

 

Muscle Group(s): back, shoulders, arms, core, glutes

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

 

Coaching Cues:
Maintain neutral spine, push stance arm into floor, stretch opposite arm/leg away from torso

Before starting:

Feel free to use a pillow or blanket for knee support.

  1. Start on all fours and push ribcage away from the floor, but maintaining a neutral spine

  2. Inhale to brace the abs and create stiffness

  3. Exhale and simultaneously lift opposite limbs (e.g. left arm and right leg) away from the body, maintaining balance. Either hold or perform reps.

Breathe well throughout, and take your time.

 

RELATED EXERCISES

RELATED EXERCISES •


Next
Next

BIRD DOG ROW