How to do the Bird Dog
Get on all fours with hands under your shoulders and knees under your hips.
Extend one arm forward and the opposite leg back at the same time, level with your torso.
Hold for a moment without letting your hips rotate.
Return slowly and switch sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
Alternatives
Same muscles, similar movement: swap in one of these if the Bird Dog doesn’t suit your gym or your joints.
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