At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Resist rotation |
| Primary muscle | Lower Back |
| Also works | Glutes, Deep Core |
The movement, step by step.
- Begin on hands and knees on a comfortable stable surface.
- Place hands beneath shoulders and knees beneath hips.
- Reach one arm forward and the opposite leg backward while keeping the pelvis level.
- Return with control and alternate sides without shifting the trunk.
Technique cues
- Reach long instead of lifting high.
- Keep the neck aligned with the trunk.
- Move one limb at a time if balance is difficult.
Common mistakes
- Rotating the pelvis as the leg rises.
- Arching the back to increase reach.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Bird Dog — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Bird Dog, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.