How To Do Bird Dog
The Bird Dog is a core stability exercise that targets the abs, lower back, glutes, and shoulders. It focuses on balance and control rather than strength, making it great for posture, coordination, and spinal support. Proper form is important to keep the lower back safe and to get the most out of the movement.
Step-by-Step Guide to Properly Execute Bird Dog
Starting Position
Begin on all fours with your hands directly under your shoulders and your knees under your hips. Keep your spine neutral, head in line with your body, and eyes looking down at the floor. Brace your core lightly as if preparing for movement.
Raising Phase
Slowly extend your right arm forward while extending your left leg straight back. Keep both limbs in line with your body and avoid rotating your hips or shoulders. Your core should stay tight to prevent arching or rounding the lower back.
Holding Phase
Pause briefly with your arm and leg fully extended. Focus on balance and steady breathing while keeping your torso still and controlled.
Returning Phase
Lower your arm and leg back to the starting position with control. Switch sides and repeat the movement on the opposite arm and leg.
Finishing Position
Complete all repetitions on both sides and return to the all-fours position with a stable, neutral spine.
Bird Dog Workout Plan for All Levels
- Beginner: 2 sets of 8–10 reps per side, 2–3 minutes rest, 2 times per week
- Intermediate: 3 sets of 10–12 reps per side, 2–3 minutes rest, 3 times per week
- Advanced: 4 sets of 12–15 reps per side or 20–30 second holds, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Bird Dog
- Improves core stability and spinal control
- Helps support lower back health
- Builds balance and coordination
- Activates glutes and shoulders together
- Supports better posture during daily movement
Common Mistakes to Avoid
- Arching the lower back: This reduces core engagement and can stress the spine
- Rotating the hips or shoulders: Keep the body square to maintain balance and control
- Rushing the movement: Slow, controlled reps are more effective
Similar Exercises To Try For Your Workout
- Dead Bug
- Bear Crawl Hold
- Plank With Arm And Leg Lift
FAQ About “Bird Dog”
Yes, this exercise is very good for beginners. It is slow and easy to control. It helps you learn balance and body control without heavy stress. Most people can do it safely.
Yes, you can make it easier. You can lift only your arm or only your leg instead of both. You can also keep your hand or knee closer to the ground. These changes help you stay stable.
You may feel better control in a few weeks. Doing it a few times each week helps your body learn faster. Strength and balance improve over time with practice. Staying consistent is important.
You should feel it in your core and lower back area. You may also feel it in your shoulders and hips. Your muscles should feel active, not painful. If you feel pain, you should stop.
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