Bird dog — Form
form
Body Workouts

Core

Bird dog

Suggested start: 2–3 sets · 8–12 reps per side · rest 30–45 sec between sets

Repetitions
Extended positionBodyweight
Rear three-quarter view of a bird dog with one arm reaching forward and the opposite leg straight behind, with visible back extensors and the extended-leg glute highlighted red.
Visible back extensors & glute of the extended leg

Reach with an opposite arm and leg while your trunk stays still. A slow, balanced reach trains control through your core and back.

How to do it

  1. Start on all fours

    Place your hands under your shoulders and your knees under your hips. Keep your neck in line with your back.

  2. Steady your trunk

    Gently brace your middle and keep your hips level, facing the floor.

  3. Reach in opposite directions

    Extend one arm forward and the opposite leg behind you. Reach only as high as your torso without arching or turning your back.

  4. Return and change sides

    Bring your hand and knee back beneath you with control. Repeat with the other arm and leg, keeping a slow, even pace.

Find your form

Keep in mind

  • Think about reaching long rather than lifting high.
  • Keep both hip bones pointing toward the floor.

Watch out for

  • Rotating your pelvis or letting your lower back arch.
  • Rushing the return or shifting your weight far to the supporting side.

Movement references

NASM · Bird dog (opens in a new tab)