How to do the Plank Bird Dog
Primary: Core.
The Plank Bird Dog is a core stabilization exercise that combines the plank and bird dog. It targets the abs and lower back while engaging multiple secondary muscles such as the glutes, shoulders, and hamstrings. This move improves balance, stability, and coordination.
Step by step
- 1
Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- 2
Lift your right arm and left leg simultaneously, extending them both straight out.
- 3
Hold for a few seconds, then return to the starting position and repeat with the opposite arm and leg.
Coaching cues
- Maintain a neutral spine throughout the exercise.
- Engage your core to keep your hips level and prevent sagging.
- Move slowly and control your movements for better balance and stability.
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Plank Bird Dog alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Plank Bird Dog work?
Primary: Core.
How many sets and reps of Plank Bird Dog should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Plank Bird Dog?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Plank Bird Dog good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.