Which muscles does the bird dog work?

The bird dog mainly works your lower back and abs. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bird dog in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bird Dog: how to do it and muscles worked

The bird dog mainly works your lower back and abs, with help from your glutes. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Glutes

How to do the bird dog

1
Start on all fours with your hands under your shoulders and your knees under your hips. Keep your back flat and your head in line with your spine.
2
Reach your right arm forward and your left leg straight back at the same time until both are level with your torso. Hold for 2 seconds without twisting your hips.
3
Return slowly to the start, then switch to the other arm and leg. Breathe out as you extend and in as you come back.

Form tip: Imagine a glass of water on your lower back; if it would spill because your hips rotate or your back sags, shorten the reach.

Common questions

Which muscles does the bird dog work?: The bird dog mainly works your lower back and abs. It also involves your glutes.
What equipment do I need for the bird dog?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bird dog in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.