Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Glutes
Back
Highlighted muscles
How To Perform
- 1 Start on hands and knees, wrists under shoulders, knees under hips.
- 2 Extend one arm forward and the opposite leg backward simultaneously.
- 3 Hold briefly, then return and switch sides.
Form Cues
- ✓ Keep the hips level — do not let one hip drop.
- ✓ Move slowly and deliberately.
- ✓ Maintain a neutral spine.
Common Mistakes
- ✗ Hips rotating as the leg extends.
- ✗ Looking up — maintain a neutral neck position.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bird Dog, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Bird Dog? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Bird Dog should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bird Dog target?
Bird Dog primarily targets the Core. Secondary muscles include Glutes, Back.
Is Bird Dog good for beginners?
Bird Dog is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Bird Dog, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.