Skip to content
WorkoutPlan.
Core Bodyweight Beginner Unilateral Video

How to do the Bird Dog

Primary: Core, Lower Back · also works Glutes, Front Delts. Also called: quadruped opposite arm leg raise.

Demo video: Bird Dog · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start on all fours with hands under your shoulders and knees under your hips.

  2. 2

    Brace your core and keep your back flat.

  3. 3

    Extend one arm forward and the opposite leg back until both are level with your torso.

  4. 4

    Pause for a second without letting your hips rotate or back arch.

  5. 5

    Return and repeat on the other side.

Coaching cues

  • Reach long, not high
  • Hips stay level
  • Imagine balancing a glass of water on your back

Common mistakes

  • Arching the lower back
  • Rotating the hips
  • Rushing the reps

Sets, reps and where it fits

Muscle

3–4 × 8–12 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 8–12 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Bird Dog alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dead BugBodyweight · beginner PlankBodyweight · beginner Donkey KickBodyweight · beginner Cat-CowBodyweight · beginner Bicycle CrunchBodyweight · beginner CrunchBodyweight · beginner

Frequently asked questions

What muscles does the Bird Dog work?

Primary: Core, Lower Back. Secondary: Core, Lower Back, Glutes, Front Delts

How many sets and reps of Bird Dog should I do?

Hold or work for 8–12 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Bird Dog?

Same movement pattern, different equipment: Dead Bug, Plank, Donkey Kick, Cat-Cow, Bicycle Crunch, Crunch.

Is the Bird Dog good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.