Bird Dog

Exercise for core muscles and glute muscles

Bird Dog Illustration

Exercise execution guide

Starting position

Get down onto the mat. Position yourself on your hands and knees. Place your hands directly under your shoulders and your knees right under your hips.


While maintaining a neutral spine and bracing your core, extend one arm straight out in front of you and extend the opposite leg backwards until they’re parallel with the ground and you’ve created a straight line with your body. Keep your hips parallel to the ground. Hold this position briefly and then lower back to the starting position. Repeat with the opposite side.

Equipment Required


Main muscles

Core Muscles

Secondary muscles

Glute Muscles