Exercise guide · new
Bird Dog
Bird Dog uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.
- Equipment
- bodyweight
- Typical range
- 6–20 reps
- Also works
- glutes, back
01 · Set up
Take the exercise-specific start position with your hands, feet, and resistance secured.
Brace your abdomen before moving and keep your pelvis and rib cage aligned.
02 · Perform
Create abdominal tension and resist the direction the load is trying to pull your trunk.
Breathe without losing the stacked rib and pelvis position.
Finish the prescribed repetition or hold before your trunk begins to rotate, arch, or sag.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect controlled effort through the core, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives