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Lower Back · Bodyweight

Bird Dog

An isolation movement that trains your lower back, done using just your bodyweight. Your abs, glutes and shoulders help out.

Bird Dog, demonstration
EquipmentBodyweight
TypeIsolation
Push or pullStatic
LevelBeginner

Muscles you'll work

Bird Dog muscles worked, front viewBird Dog muscles worked, back view
Lower BackPrimaryAbs · Glutes · ShouldersSecondary

How to do it

  1. Start on your hands and knees, with your hands directly under your shoulders and knees directly under your hips. Maintain a neutral spine, looking down towards the floor.
  2. Engage your core muscles to stabilize your trunk.
  3. Slowly extend your right arm straight forward to shoulder height while simultaneously extending your left leg straight back to hip height.
  4. Keep your hips and shoulders level, avoiding any rotation or arching in your lower back. Your core should remain tight.
  5. Hold this position briefly, focusing on stability and control.
  6. Slowly return your arm and leg to the starting position in a controlled manner.
  7. Repeat the movement on the opposite side, extending your left arm and right leg.
  8. Continue alternating sides for the desired number of repetitions.

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Log Bird Dog and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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