The bird dog is a kneeling contralateral core exercise: on hands and knees, extend one arm forward and the opposite leg back simultaneously. It trains anti-rotation, contralateral coordination, and lumbar stability — a favourite of physical therapists for lower-back rehab and prehab.
What it is
The bird dog is a bodyweight core exercise performed on hands and knees (quadruped). The lifter simultaneously extends one arm forward and the opposite leg backward, both parallel to the floor. Hold briefly, then return and switch sides. Emphasises anti-rotation and contralateral limb control.
Muscles worked
| Muscle | Contribution |
|---|---|
| Erector spinae, transverse ab | ~35 % |
| Glutes, hamstrings | ~30 % |
| Rear delt, upper back | ~20 % |
| Rectus abdominis | ~15 % |
How to bird dog: 5 steps
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Set up quadruped
**Hands under shoulders, knees under hips,** back neutral.
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Brace
**Core tight, hips level, spine neutral.**
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Extend opposites
**Extend right arm forward and left leg backward,** both parallel to floor.
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Hold
**Hold 2-5 seconds, hips level.**
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Return and switch
Return to start. Repeat with left arm and right leg.
How it differs from dead bug
- Quadruped, not supine. On hands and knees vs on back.
- Extension against gravity. Limbs extend against gravity, harder anti-rotation.
- Back-extension emphasis. Erectors and glutes work more than in dead bug.
- Balance component. Quadruped position adds stabilisation challenge.
Common mistakes
When to use this variation
Use bird dogs as a lower-back rehab exercise, warm-up drill, or accessory core work. Program 3 sets of 8-12 reps per side. Excellent daily for anyone with a desk job or lower-back sensitivity.
The bird dog pairs well with other beginner trunk-control drills in the core exercises for back support hub.
FAQ
How long to hold?
2-5 seconds per extension. Long enough to feel stability, short enough to keep reps.
Hips rotating — is that OK?
No — keep hips level. Rotation defeats the anti-rotation stimulus.
Bird dog with load?
Rare — bodyweight is usually enough. Advanced version: bird dog row with light dumbbell in the extended arm.
Related exercises
- Dead Bug: supine contralateral
- Plank: static prone
- Pallof Press: standing anti-rotation
- Side Plank: lateral core
