Core · Coached in Recomp

Bird dog

The bird dog is a beginner core exercise for your core, using just your body weight.

Main muscles
Core
Equipment
Body weight
Level
Beginner

Setup

Start on hands and knees, hands under shoulders, knees under hips.

How to do it

  1. Reach one arm forward and the opposite leg back until both are level with your body.
  2. Hold for 2 seconds.
  3. Return and switch sides.

Coaching cues

  • Keep your hips level, like there's a glass of water on your back.
  • Reach long, don't lift high.

Common mistakes

  • Twisting the hips.
  • Arching the lower back.

Safety

One of the best exercises for a sore lower back.

Make it easier or harder

HarderPlank

Alternatives to the bird dog

Dead bug Body weight Plank Body weight Side plank Body weight Cable crunch Cable stack Farmer carry Dumbbells Pallof press Cable stack