Exercise library · Core
Bird Dog.
Quadruped reach that trains anti-rotation core stability and the spinal erectors.
Also known as: Quadruped Reach
BeginnerBodyweight
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Start on all fours with a flat back
- Step 02
Brace the core and keep the hips level
- Step 03
Extend one arm and the opposite leg
- Step 04
Reach out to form a straight line
- Step 05
Hold briefly without rotating
- Step 06
Return and alternate sides
What separates good from great
Pro cues.
Keep the hips square the whole time
Move slowly with control
Reach long rather than high
Common questions
Questions, answered.
- What is the Bird Dog?
- Quadruped reach that trains anti-rotation core stability and the spinal erectors.
- What muscles does the Bird Dog work?
- The Bird Dog primarily works your rectus abdominis and lower back. It also recruits your glutes as secondary movers.
- What equipment do I need for the Bird Dog?
- None. The Bird Dog is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Bird Dog?
- A typical prescription for the Bird Dog is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
- Is the Bird Dog good for beginners?
- Yes. The Bird Dog is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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