Core · Core
Bird Dog
The Bird Dog mainly trains your lower back and glutes. Also working: abs and rear delts.
Bodyweight
Stable
How to do it
- On all fours, back flat like a tabletop
- Extend one arm forward and the opposite leg back
- Hold for two seconds, pelvis stays level
- Set down and switch sides: every extension counts
Coach’s tip
Imagine a full glass sitting on your lower back. The exercise trains exactly the muscles that keep the spine steady: without loading it. A cushion under your knees makes it comfortable.
Setup
Grip
Hands under your shoulders, knees under your hips
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (core). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Bird Dog work?
Mainly the lower back and glutes. The abs and rear delts help.
What can I do instead of the Bird Dog?
For the same movement: Cable Crunch, Hanging Knee Raise and Forearm Plank. In DCFT you swap with one tap.
DCFT
The Bird Dog in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.