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bird dog — video demonstration

Bird dog: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight abs exercise, no equipment.

watch for these things

  • Reach your heel straight back toward the wall behind you instead of kicking the leg upward.
  • Keep your hips square to the floor, as if balancing a cup on your lower back.
  • Push the floor away with your supporting hand so your upper back doesn't sink between your shoulders.

→ full bird dog guide — step-by-step instructions, muscles worked & all form tips

watch next

high plank: arms straight, wrists under shoulders, body straight head to heels ▶ high plank — video plank on forearms: elbows under shoulders, body straight from head to heels ▶ plank — video mountain climbers in high plank: one knee driven toward the chest, hips level ▶ mountain climbers — video superman lifted position: lying face down, arms, chest and legs raised off the floor ▶ superman — video bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended ▶ bicycle crunches — video hollow hold: shoulders and straight legs lifted, lower back pressed flat ▶ hollow hold — video

train it, don’t just watch it

bird dog is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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