Bird Dog

The Bird Dog is a compound strength exercise using only your body weight. It primarily targets the lower back and abdominals, with the glutes and shoulders working as secondary muscles. Suitable for beginners.

Updated July 24, 2026

Primary Muscles

lower back abdominals

Secondary Muscles

glutes shoulders

Level

beginner

Mechanic

compound

Equipment

body only

Instructions

Start on your hands and knees in a tabletop position.
Keep your hands directly under your shoulders and knees under your hips.
Simultaneously extend your right arm forward and left leg back.
Hold for a few seconds, keeping your hips level and core engaged.
Return to the starting position with control.
Repeat with the opposite arm and leg.
Focus on maintaining balance and a neutral spine.