How To Perform The Bird Dog Exercise

ByMike Collins

This exercise targets your lower and upper back muscles, obliques, and hamstrings.

The Bird Dog

Exercise instructional video.

  1. Lower with your weight on your forward heel.
  2. Don't let your hips open up at the bottom. Keep them squared forward.
  3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch.
  4. Drive upward with your weight rooted through the heel of your forward foot.
  5. Keep your knee tracked straight ahead over your toes.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!

 

 

How To Perform The Bird Dog Exercise
  • Benefits of Bird Dog Exercise
  • Precautions and Safety
  • Equipment Needed
  • Step-by-step Instructions
  • Variations
  • Common Mistakes
  • Tips and Techniques
  • Bird Dog Exercise Routine
  • Sample Workouts
  • Progression and Regression
  • Complementary Exercises
Benefits
  • Core Strengthening
  • Improved Balance
  • Spinal Stability
  • Increased Flexibility
  • Enhanced Posture
  • Improved Coordination
Precautions and Safety
  • Proper Warm-up
  • Consultation with a Physician
  • Common Injuries
Equipment Needed
Step-by-step Instructions
  • Starting Position
  • Core Activation
  • Extending Arm and Leg
  • Hold and Balance
  • Returning to Starting Position
Variations
  • Modified Bird Dog
  • Advanced Bird Dog
  • Assisted Bird Dog
  • Weighted Bird Dog
Common Mistakes
  • Arching Back
  • Rounding Shoulders
  • Lifting Leg Too High
  • Not Engaging Core
Tips and Techniques
  • Breathing
  • Focusing on Form
  • Maintaining Stability
  • Engaging Glutes
Bird Dog Exercise Routine
  • Frequency
  • Duration
  • Rest Periods
Sample Workouts
  • Beginner Bird Dog Workout
  • Intermediate Bird Dog Workout
  • Advanced Bird Dog Workout
Progression and Regression
  • Increasing Difficulty
  • Scaling Down the Exercise
Complementary Exercises