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All abs & core exercisesAbs & Core · Mobility

Bird Dog

Opposite arm and leg reach from all fours to build spinal stability and control.

BeginnerBodyweight3 × 8–10 per side
Bird Dog demonstration thumbnail — How to do a Bird Dog | Proper Form & Technique | NASM
CoreBodyweight

Bird Dog

Demo · National Academy of Sports Medicine (NASM)

Verified Bird Dog demonstration by National Academy of Sports Medicine (NASM). Click to play.

How to do the Bird Dog

  1. 1Hands under shoulders, knees under hips
  2. 2Reach opposite arm and leg
  3. 3Hips stay level
  4. 4Pause, then switch

Benefits of the Bird Dog

  • Builds strength and size in the core through a full, controlled range of motion
  • Also trains lower back, glutes as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  3. 3Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services