Bird dog: how to do it, muscles worked and variations

Spine and hip stability on all fours.

Main muscles

Multifidus, Transversus abdominis, Erector spinae, Gluteus maximus

Secondary muscles

Deltoid

Equipment

Bodyweight

Variations

2

Image: start and end of the movement.

Bird dog

Alternating arm and leg extension on all fours.

Form. Reach long without rotating the pelvis or sinking the lower back.

Common mistake. Raising the leg too high and arching the back.

Multifidus, Transversus abdominis · Bodyweight

Two-arm bird dog

Bird dog progression where both arms and one leg extend at once, supported on a single knee, which sharply raises the balance demand.

Form. From all fours, extend one leg back and bring both arms forward so you are supported only on the opposite knee; hold a moment without rotating the pelvis and return with control.

Common mistake. Arching the lower back, opening the hip to one side, extending the arms before the leg is stable, or dropping down suddenly on the way back.

Erector spinae, Gluteus maximus · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

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