Bird Dog
On all fours, extend opposite arm and leg without tilting the hips, holding the trunk still before switching.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Abs, Lower back
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baselineReps per side.2×8 @ BW
- Baseline Assessment: Week 1 · Session 3 · Pull, power and carry baselinesReps per side.1×8 @ BW
- Beginner Full-Body · Full Body A2×10 @ BW
- Home Bodyweight · Upper3×12 @ BW
- Return to Training · Full Body (light)2×12 @ BW
Alternatives
Other exercises for the abs, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Bird Dog work?
- The Bird Dog mainly works the abs and lower back.
- What equipment do you need for the Bird Dog?
- None: it is a bodyweight exercise.
- How many sets and reps of the Bird Dog?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Bird Dog?
- Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.
Program it for your clients
Coaches add the Bird Dog to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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