Bird Dog: How-to, Tips & More
The Bird Dog is a beginner isolation exercise for your abs. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your glutes and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Glutes
Secondary
Lower back
Secondary
How to do the Bird Dog
- Start on all fours with your hands under your shoulders.
- Reach one arm forward and the opposite leg back.
- Hold for a second with your hips level.
- Return and switch sides.
Bird Dog tips
- Imagine a glass of water on your lower back.
Sets and reps
Most lifters do well with 8 to 16 reps per set, and 8 to 16 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Bird Dog alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Bird Dog work?
The Bird Dog mainly works your abs, with help from your glutes and lower back.
How many sets and reps should I do?
A good starting point is 8 to 16 reps per set, and many lifters get the best results between 8 to 16 reps. Use a weight that leaves one or two reps in reserve.
Is the Bird Dog good for beginners?
Yes. The Bird Dog is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bird Dog?
You need bodyweight.
Add Bird Dog to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon