Bird Dog

The foundational stability drill — teaches neutral spine control, cross-body coordination, and anti-rotation under asymmetrical loading

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⚡ Quick Reference

Aspect	Details
Pattern	Core - Stability
Primary Muscles	Core, Erector Spinae
Secondary Muscles	Glutes, Shoulders
Stabilizers	Obliques, Multifidus, Transverse Abdominis
Equipment	Bodyweight (optional mat)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Quadruped position: Hands and knees on ground
   • Hands directly under shoulders
   • Knees directly under hips
2. Spine alignment: Neutral spine — not arched, not rounded
   • Think "tabletop back" — flat enough to balance a glass of water
3. Head position: Neutral — looking down at floor, not up
4. Core engagement: Gentle brace — "draw belly button toward spine"
5. Weight distribution: Evenly distributed on all four points

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	For knee comfort
Mirror	Side view	Check neutral spine position

Space Requirements

Requirement	Measurement	Notes
Floor space	6x3 feet	Enough to extend arm and leg
Surface	Flat, comfortable	Mat or carpet preferred

Setup Cue

"Build a table with your body — flat back, hands under shoulders, knees under hips, belly gently drawn up"

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🔄 Execution

The Movement

⚙️ Starting Position

What's happening: Establishing stable quadruped base

1. Hands and knees on ground, neutral spine
2. Core gently braced
3. Weight evenly distributed
4. Breathing: Normal, relaxed breathing

Tempo: Take time to feel stable

Feel: Grounded, balanced on all fours

➡️ Extension Phase

What's happening: Extending opposite arm and leg while maintaining stability

1. Simultaneously extend right arm forward and left leg backward
   • Or vice versa — opposite limbs
2. Arm extends straight ahead, parallel to ground
3. Leg extends straight back, parallel to ground
4. Spine stays neutral — no rotation, no arching
5. Breathing: Exhale during extension

Tempo: 1-2 seconds to extend

Feel: Core engaging to prevent rotation; entire body working to stabilize

Common error here: Hips rotating or tilting to one side

⏸️ Hold Position

What's happening: Isometric hold fighting rotation and extension

1. Arm and leg fully extended, parallel to ground
2. Body forms one straight line from fingertips to toes
3. Hips square to ground — no rotation
4. Shoulder and hip at same height
5. Breathing: Continue breathing steadily

Duration: 3-10 seconds per rep

Feel: Deep core engagement, glute of extended leg working, opposite shoulder stabilizing

Cue: "Make your body long, not twisted"

⬅️ Return Phase

What's happening: Controlled return to quadruped

1. Simultaneously bring arm and leg back to start
2. Maintain control — don't just drop limbs
3. Return to stable quadruped position
4. Breathing: Inhale as you return

Tempo: 1 second controlled return

Feel: Controlled movement back to stable base

🔄 Switch Sides

What's happening: Alternating to opposite limbs

1. Reset in quadruped position
2. Quick check: spine neutral, core engaged
3. Extend opposite arm and leg (left arm, right leg)
4. Repeat the hold and return

Alternation: Most common is alternating each rep; can also complete all reps one side first

Key Cues

Primary Cues

• "Don't let the hips twist — keep them level like headlights pointing down" — prevents rotation
• "Reach long, not high" — promotes proper extension, not arching
• "Push the floor away with your down hand" — activates shoulder stability
• "Kick through the heel, not toes" — engages glute properly

Hold Duration Guide

Goal	Hold Time	Sets	Reps/Side	Rest
Learning Pattern	3-5s	2-3	6-8	30-45s
Stability/Strength	5-10s	3-4	8-10	45-60s
Endurance	10-15s	3	10-12	30s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Erector Spinae	Maintain neutral spine position	███████░░░ 70%
Transverse Abdominis	Deep core stability, anti-rotation	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Glutes (extended leg)	Hip extension, maintain leg position	███████░░░ 65%
Deltoids (extended arm)	Shoulder flexion, maintain arm position	██████░░░░ 55%

Stabilizers (The Real Work)

Muscle	Role
Obliques	Resist rotation — prevent hips from twisting (primary challenge)
Multifidus	Small spinal stabilizers maintaining segmental control
Opposite Hip/Shoulder Complex	Support and balance asymmetrical loading

Why This Exercise Matters

Bird dog is a low-load, high-skill movement. It teaches your nervous system to maintain neutral spine under asymmetrical loading — critical for deadlifts, overhead press, and daily life (carrying groceries, holding a baby). The obliques work isometrically to resist rotation, which is more functionally important than rotational sit-ups.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips rotating	Hips twist to side as you extend	Defeats anti-rotation purpose	"Keep hips level, like headlights pointing down"
Lower back arching	Spine hyperextends	Stresses lumbar spine	"Ribs down, gentle belly brace"
Lifting limbs too high	Arm/leg goes above parallel	Forces back arch, compensation	"Reach long, not high — parallel to ground"
Rushing the movement	Quick, uncontrolled reps	Reduces stability demand	Slow, deliberate 3-5s holds
Same-side extension	Extending same arm and leg	Wrong pattern, defeats purpose	Always opposite limbs
Head looking up	Craning neck to look forward	Cervical strain	"Look at floor 1 foot ahead"

Most Common Error

Hips rotating/tilting — this is the #1 mistake. Your hips want to twist toward the extended limbs. The ENTIRE PURPOSE is to resist this rotation. Place a dowel or broomstick on your back — it should stay level and not roll off as you extend limbs.

Self-Check Checklist

• Opposite arm and leg extended (not same side)
• Hips level — no rotation or tilting
• Lower back neutral — not arched
• Extended limbs parallel to ground, not higher
• Head neutral — looking at floor
• Weight evenly distributed on support hand and knee
• Breathing continuously

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🔀 Variations

By Difficulty

Regressions

Variation	Change	Why
Quadruped Arm Raise Only	Extend arm only, keep both knees down	Learn pattern, isolate shoulder stability
Quadruped Leg Raise Only	Extend leg only, keep both hands down	Learn pattern, isolate hip stability
Cat-Cow	Spinal mobility drill	Build spine awareness

Standard

Variation	Change	Why
Bird Dog (standard)	Opposite arm and leg	Classic pattern
Bird Dog with Tap	Touch elbow to knee, then extend	Adds dynamic element
Bird Dog Hold	Extended 10-30s hold	Pure endurance challenge

Progressions

Variation	Change	Why
Bird Dog with Band	Resistance band on foot or hand	Progressive overload
Bird Dog Row	Dumbbell row with extended leg	Adds pulling movement
Weighted Bird Dog	Ankle weight or hold dumbbell	Increased challenge
Bird Dog on BOSU	Unstable surface	Increased stability demand

Special Variations

Variation	Technique	Purpose
Elbow-to-Knee Bird Dog	Bring extended limbs under body to touch, then extend again	Dynamic stability, more reps
Bird Dog Crunch	Pull knee toward chest while crunching	Core flexion + stability
Dead Bug	Same pattern but on back	Regression for those with wrist/knee issues

Progression Path

Arm only (3x10) → Leg only (3x10) → Standard bird dog (3x10/side, 5s hold) → Hold 10s+ → Add band resistance → Bird dog row

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps/Side	Hold Time	Rest
Learning Pattern	2-3	6-8	3-5s	30s
Stability/Strength	3-4	8-10	5-10s	45-60s
Endurance	2-3	10-15	3-5s	30s
Warmup/Activation	2	8	5s	Minimal

Workout Placement

Program Type	Placement	Rationale
Warmup	Beginning	Activate core, establish neutral spine
Core-focused	Beginning or middle	When fresh for quality movement
Rehab/Prehab	Beginning	Low-intensity, motor control focus
Physical therapy	Throughout	Fundamental stability pattern

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Daily	2-3 sets x 8-10/side
Intermediate	3-5x/week	3 sets x 10-12/side
Advanced	2-3x/week (warmup)	2 sets x 10/side or use progression

Progression Scheme

Progressive Overload

Bird dog is a motor control exercise first, strength exercise second. Once you master 3x10 per side with perfect 10-second holds (no hip rotation), you've mastered the exercise. At that point:

• Use it as a warmup/activation drill before training
• Progress to harder core stability work (Ab Wheel, Pallof Press)
• Add resistance for continued challenge

Don't endlessly add reps — quality matters more than quantity.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cat-Cow	Build spinal awareness
Quadruped Arm Raise	Isolate shoulder stability
Quadruped Leg Raise	Isolate hip stability
Dead Bug	Wrist or knee issues

Progressions (Harder)

Exercise	When Ready	Link
Bird Dog Row	Mastered standard version
Single-Leg Deadlift	Stability in standing position
Pallof Press	Anti-rotation standing

Alternatives (Same Goal, Different Movement)

Core Stability

Alternative	Difference	Good For
Dead Bug	Supine position	Back issues, wrist issues
Plank	Anti-extension, prone	More challenging
Quadruped Hold	Just hold position	Pure stability

Anti-Rotation

Alternative	Equipment
Pallof Press	Cable or band
Dead Bug	Bodyweight

Warmup/Activation

Alternative	Pattern
Cat-Cow	Spinal mobility
Glute Bridge	Hip extension
Fire Hydrant	Hip abduction + rotation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Pressure on hands	Use fists instead of flat hands, or try Dead Bug
Knee pain	Pressure on knees	Use thick mat, folded towel, or try Dead Bug
Low back pain (acute)	Any spinal movement	Use Dead Bug or consult physician
Shoulder impingement	Arm overhead position	Keep arm lower or just do leg extensions

Stop Immediately If

• Sharp pain in lower back (not muscle fatigue)
• Wrist or knee pain that doesn't resolve with padding
• Dizziness or balance issues
• Any radiating pain

Safe Execution

Bird dog is one of the safest core exercises when done correctly:

1. Start conservatively: Short holds (3-5s) initially
2. Quality over quantity: Perfect form for 6 reps beats sloppy 20 reps
3. Use a mirror: Side view to check hip level and spine position
4. Build gradually: Add hold time slowly (1-2s per session)

Surface Considerations

Surface	Suitability	Notes
Yoga mat	✅ Excellent	Cushioning for knees, grip for hands
Carpet	✅ Good	Comfortable, stable
Hardwood floor	⚠️ Caution	May need padding for knees
Grass/outdoor	✅ Good	Soft, but watch for uneven ground

Pregnancy Modifications

Trimester	Recommendation
1st	Generally safe, great choice
2nd	Safe, quadruped is comfortable position
3rd	Safe until uncomfortable, often used in prenatal programs

Bird dog is commonly recommended during pregnancy as it's low-impact and strengthens core without prone or supine positions.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Neutral stability (no movement)	0° (maintain neutral)	🟢 Low
Shoulder	Flexion ~90° (extended arm)	90° flexion	🟢 Low
Hip	Extension (extended leg)	~10-15° extension	🟢 Low
Wrist	Weight-bearing extension	90° extension	🟢 Low-Moderate
Knee	Flexion ~90° (support knee)	90°	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° flexion	Can raise arm to shoulder height	Should be fine for most people
Hip	Neutral extension	Can extend hip without arching back	Hip flexor stretches
Wrist	90° extension	Can place hand flat on ground	Use fist position or try Dead Bug

Joint Health Note

Bird dog is an extremely joint-friendly exercise. The quadruped position distributes weight comfortably, and the movement requires minimal range of motion. This makes it excellent for rehabilitation, older adults, and those with joint limitations.

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❓ Common Questions

Which arm and leg do I extend — same side or opposite?

Opposite limbs. Right arm + left leg, or left arm + right leg. This creates a cross-body pattern that challenges anti-rotation. Extending same-side limbs (right arm + right leg) is a different exercise and doesn't provide the same stability benefit.

How long should I hold each rep?

5-10 seconds is the sweet spot for most people. Beginners start with 3-5 seconds. If you can hold 15+ seconds with perfect form, consider progressing to a harder variation rather than just adding more hold time.

Should I alternate each rep or complete all reps on one side first?

Either works.

• Alternating (most common): Right arm/left leg, then left arm/right leg, repeat
• All one side first: 10 reps right arm/left leg, then 10 reps left arm/right leg

Alternating is more common and builds better coordination. Completing one side first allows better focus on each side.

I feel my lower back working a lot — is that normal?

Yes, to a degree. Your erector spinae (lower back muscles) work to maintain neutral spine. However, you should feel core engagement, not strain. If you feel excessive lower back tension:

• Check that you're not arching your back
• Engage your abs more ("draw belly button up")
• Shorten the hold time
• Regress to arm-only or leg-only versions

Can I do bird dog every day?

Yes. Bird dog is a low-intensity motor control exercise that can be done daily. Many people use it as a morning routine or pre-workout warmup. 2-3 sets of 8-10 reps per side is perfect for daily practice.

My wrists hurt — alternatives?

Solutions:

• Make a fist instead of placing palm flat
• Use parallettes or pushup bars
• Switch to Dead Bug (same pattern, but on your back)
• Use forearms instead of hands (though this changes the exercise)

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention — Tier A
• Kavcic, N. et al. (2004). Determining the stabilizing role of individual torso muscles during rehabilitation exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming & Rehabilitation:

• McGill, S.M. (2015). Ultimate Back Fitness and Performance — Tier B
• Sahrmann, S. (2002). Diagnosis and Treatment of Movement Impairment Syndromes — Tier A
• ACE Fitness Exercise Library — Tier C

Technique:

• Gray Cook Movement Principles — Tier B
• NSCA Essentials of Strength Training — Tier A
• Physical Therapy Guidelines for Low Back Pain — Tier A

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For Mo

When to recommend this exercise:

• User is beginning core training (fundamental pattern)
• User needs low-back rehabilitation or prehab
• User wants to learn neutral spine control
• User is warming up for compound lifts
• User has wrist/shoulder issues that prevent planks (use Dead Bug instead)
• User is pregnant and needs safe core work

Who should NOT do this exercise:

• Acute wrist injury → Use Dead Bug instead
• Acute knee injury → Use Dead Bug instead
• Severe acute low back pain → Consult physician first
• (Very few contraindications — it's extremely safe)

Key coaching cues to emphasize:

1. "Keep hips level — like headlights pointing at the ground"
2. "Reach long, not high — arm and leg parallel to ground"
3. "Push the floor away with your support hand"
4. "Opposite arm and leg every time"

Common issues to watch for in user feedback:

• "My hips keep twisting" → Normal! This is the challenge; slow down, shorter holds, use mirror
• "I don't feel much" → Likely doing it too fast; emphasize 5-10s holds with perfect form
• "Lower back hurts" → Check for arching; cue "ribs down" and lighter belly brace
• "Too easy" → Progress to bird dog row, weighted version, or use as warmup

Programming guidance:

• Pair with: Any workout as warmup; Dead Bug (complementary pattern); compound lifts (activation)
• Avoid same day as: None — pairs with everything
• Typical frequency: Daily to 3x/week
• Best placement: Beginning of session (warmup) or core-focused work

Progression signals:

• Ready to progress when: Can perform 3x10/side with 10s holds, zero hip rotation
• Regress if: Cannot prevent hip rotation, lower back strain
• Mastered the movement: Use as warmup; progress to harder variations or different core work

Alternative recommendations based on feedback:

• "Wrist hurts" → Dead Bug
• "Knee hurts" → Dead Bug
• "Too easy" → Bird dog row, single-leg deadlift, or Pallof Press
• "Want more challenge" → Add band resistance or weight
• "For rehab" → Perfect choice; stick with standard version

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Last updated: December 2024