How to Do the Bird Dog Exercise: Tips, Benefits, and Variations
Key takeaways:
The bird dog exercise strengthens core muscles, such as the abs, lower back muscles, and glutes.
The body-weight exercise may improve posture and ease lower back pain.
It's an equipment-free move that is suitable for beginners and advanced athletes.
The bird dog exercise is a great way to strengthen your core. It targets muscles that are crucial for proper posture and stability –– such as the abs, glutes, and erector spinae in your lower back. And you don't need any fancy equipment to practice this beginner-friendly, body-weight exercise.
Learn about how to add the bird dog to your strength-training workouts, as well as tips for proper form and common mistakes to avoid.
How do you do the bird dog exercise?
The right technique and practicing on an exercise mat to cushion your knees can help you get the most out of the bird dog exercise. Here are the steps to performing the move.
Step 1: Start in a tabletop position by kneeling on all fours with your hands and knees about hip-width apart. Keep your back flat, with your wrists under your shoulders and your knees under your hips.
Step 2: Draw your belly button toward your spine to engage your core.
Step 3: Lift your right hand and left knee off the mat. Extend your arm straight in front of you and your leg behind you, while maintaining your balance. Try to keep this movement slow and controlled.
Step 4: Hold for a few seconds before lowering your arm and leg to the starting position.
Step 5: Complete 10-15 reps.
Step 6: Switch sides and complete the same number of reps.
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Tips for proper form
Here are some tips to help you have proper form and avoid common mistakes when doing the bird dog exercise.
Lift your opposite arm and leg. This might seem obvious, but make sure you raise your opposite arm and leg when doing the bird dog exercise. For example, your right arm and left leg should extend at the same time. Trying to lift the arm and leg on the same side will make it too difficult to balance.
Keep your back flat. Keep your back straight and your shoulders down as you move through the exercise. You want to avoid arching your back, rounding your shoulders, or letting your chest drop toward the floor. To achieve this, you can practice in front of a mirror and use visual feedback to adjust your form.
Make sure the back of your neck aligns with your spine. Try to keep your head and neck neutral. Do not crane your neck too far up or down while you’re doing the move.
Don't rush the bird dog. The bird dog exercise is a slow and controlled movement. Moving slowly gives you time to engage your core properly. It also challenges you to keep your body stable for longer, giving your core a real workout. Try to hold the extension at the top of the exercise for a count of 3 seconds.
Remember to breathe. Take slow, even breaths to help keep your movement controlled during the exercise.
What are the benefits of the bird dog exercise?
These top benefits of the bird dog exercise make it a worthy addition to beginner and advanced strength-training workouts.
Strengthens core muscles: The bird dog exercise is a go-to core strengthener for many people. As mentioned, it works your abdominals, glutes, and the erector spinae in your lower back.
Supports good posture: A strong core is crucial for good posture. Adding the bird dog exercise to your workout routine can help you improve spinal stability and posture.
May ease lower back pain: Strong core muscles may also help ease lower back pain. The bird dog is a great way to build core strength and stretch your spine. It can be helpful in a well-rounded workout routine to prevent or manage low back pain.
Helps with balance and mobility: The bird dog exercise helps improve balance by strengthening your core and improving your mind-body connection. It can also improve mobility in the hips and shoulders, because your arms and legs go through a wide range of motion when you do the move.
Bird dog variations and modifications
Another great thing about the bird dog exercise is that you can modify it based on your fitness level. Here are two ways to do modified bird dog workouts.
Alternating bird dog
The bird dog exercise requires a lot of core stability and balance. If you need to make it more beginner-friendly, break the movement down into individual steps.
Step 1: Start in a tabletop position by kneeling on all fours with your back flat, wrists under your shoulders, and knees under your hips.
Step 2: Draw your belly button toward your spine to engage your core.
Step 3: Lift one arm and extend it straight in front of you, while keeping both knees on the mat.
Step 4: Hold for a few seconds before lowering your arm to the starting position.
Step 5: Lift the opposite leg, extending it straight behind you.
Step 6: Pause for a few seconds and squeeze your glutes before lowering your leg to the starting position. That's one rep.
Step 7: Keep alternating between the opposite arm and leg, lifting each one separately. Complete 10-15 reps on each side.
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Progress to a traditional bird dog after you've mastered this move.
Weighted bird dog
You can advance the bird dog by adding ankle weights, wrist weights, or dumbbells. You'll follow the same steps as the traditional bird dog exercise, but the extra equipment will increase the challenge.
Ankle weights will increase the workload on your glutes, hamstrings, and lower back muscles. A light dumbbell in your hand or wrist weights will help strengthen your shoulders, upper back muscles, and arms. Using weights will also make the abdominal and lower back muscles work harder to stabilize your trunk.
Start with weights that are 1 lb to 3 lbs if you're new to advanced bird dog exercises. Then, gradually move up to weights that are 5 lbs to 10 lbs.
The bottom line
The bird dog exercise can be performed at home or the gym. Adding this body-weight exercise to your workout routine is a great way to build core strength, improve posture, and work on your balance. Plus, you can modify the move to make it as easy or challenging as you like.
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References
Calatayud, J., et al. (2019). Tolerability and muscle activity of core muscle exercises in chronic low-back pain. International Journal of Environmental Research and Public Health.
Kang, K. Y. (2015). Effects of core muscle stability training on the weight distribution and stability of the elderly. Journal of Physical Therapy Science.
