Bird Dog
Expert Advice
Keep your movements controlled and deliberate to maintain balance and engage your core throughout the exercise.
How-to-do Steps
- Start on all fours with your hands under your shoulders and knees under your hips.
- Simultaneously extend your right arm forward and your left leg back, keeping both parallel to the floor.
- Hold the extended position for a moment, then return to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Track Bird Dog in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bird Dog primarily targets the Lats, Glutes, Hamstrings, Abs, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Hamstrings20%
Abs20%
Triceps10%
Secondary
Shoulders10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bird Dog work?
Bird Dog primarily targets the Lats, Glutes, Hamstrings, Abs, Triceps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bird Dog?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bird Dog suitable for beginners?
Yes, Bird Dog is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
