Bird dog
General guidance. This page has not been reviewed by a qualified professional yet.
Bird dog. Reach opposite arm and leg away, pause briefly and return. Switch sides.
How to do this exercise: Bird dogSetup · movement · load
- Set your position
Place hands below shoulders and knees below hips, back in a neutral position.
- Make the movement
Reach opposite arm and leg away, pause briefly and return. Switch sides.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not rotate your pelvis or lift the leg so high that your back arches.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- Bodyweight
Main muscles
Abs, Lower back
Supporting muscles
Glutes
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Place hands below shoulders and knees below hips, back in a neutral position.
- Reach opposite arm and leg away, pause briefly and return. Switch sides.
Common mistakes
- Do not rotate your pelvis or lift the leg so high that your back arches.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.