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how to do bird dog

Bird dog is a beginner-level bodyweight exercise that primarily works your abs, glutes, lower back and obliques, with support from your hip flexors, shoulders. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesabs, glutes, lower back, obliques
also workship flexors, shoulders
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  2. Extend your left leg backward, and right arm forward simultaneously, keeping your extending arm straight, until both are slightly higher than torso level.
  3. Hold this position briefly, maintaining balance and stability.
  4. Return to the starting position and repeat the movement with your left arm and right leg.

form tips from the wandelbar coaches

  • Engage your core to maintain stability and prevent your back from sagging.
  • Keep your movements slow and controlled to maximize muscle activation and improve balance.
  • Maintain a neutral spine position by looking down at the floor during the exercise.
bird dog bodyweight abs exercise — proper form demonstration
bird dog — correct starting position

similar bodyweight exercises

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never wonder what to train next

bird dog is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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