Exercise guide · Core & Abs
Bird Dog
The bird dog trains core stability and balance from all fours. You extend opposite arm and leg while keeping your spine neutral and hips level.
- Targets: Core
- Equipment: Bodyweight
- Type: Isolation
Step by step
How to do the Bird Dog
- Start on all fours with hands under shoulders and knees under hips.
- Brace your core so your spine stays neutral—no sagging or rounding.
- Reach one arm forward to shoulder height while extending the opposite leg back to hip height.
- Hold briefly without shifting weight or rotating your hips.
- Return hand and knee to the floor under control.
- Complete reps on one side, then switch the opposite arm and leg.
Form cues
- Hips and shoulders stay square to the floor
- Long line from fingertip to heel on the reach
- Press the floor away with your supporting hand and knee
- Use a smaller reach if you lose balance
Common mistakes
- Rotating hips open as the leg lifts
- Arching or rounding the lower back
- Lifting the leg too high and losing balance
- Rushing reps without a stable hold
Muscles worked
Primary
Core
Secondary
Lower back
Safety: Use a non-slip surface. Stop if you feel sharp wrist, knee, or lower back pain.
Alternatives
Similar core & abs exercises
Cable CrunchCore
Cable Pallof PressCore
Cable WoodchopperCore
Machine Abdominal CrunchCore
Machine Torso RotationCore
Ab Wheel RolloutCore
See all core & abs exercises · Browse the full exercise library