What is the bird dog exercise?
The bird dog is a core stability exercise that works several muscles in the body while requiring balance and coordination. It is considered a functional exercise that mimics movements used in everyday life.
The bird dog specifically targets the core muscles including the rectus abdominis, transverse abdominis, erector spinae, and multifidus. It also works the gluteal muscles, hamstrings, shoulder muscles like the deltoids and rotator cuff, and helps stabilize the spine by co-contracting the abdominal and back muscles.
This exercise helps improve lower back health, posture, balance, and core stability. It is often used in rehabilitation programs for low back pain. The bird dog is also commonly included in strength training, Pilates, yoga, and other workout routines as an excellent core builder.
What are the benefits of the bird dog exercise?
Here are some of the benefits of practicing the bird dog regularly:
– Strengthens core muscles like the transverse abdominis, rectus abdominis, and erector spinae
– Improves spinal stability
– Helps reduce lower back pain and risk of injury
– Improves posture by targeting imbalances
– Increases balance and coordination
– Helps stabilize the spine during movement
– Can help alleviate stress and tension
– Improves functional strength for daily activities
– Can be progressed to increase difficulty over time
– Helps correct muscle imbalances between the abs and lower back
– Improves mind-body awareness and control
What muscles does the bird dog work?
The bird dog exercise primarily targets the following muscles:
– Transverse abdominis – deepest abdominal muscle that stabilizes the spine
– Rectus abdominis – long, flat muscle along the front of the abdomen
– Erector spinae – muscles along the spine that help extend and stabilize
– Multifidus – small spinal stabilizer muscles close to vertebrae
– Gluteus maximus – main gluteal muscle that extends the hip
– Gluteus medius – helps abduct and rotate the hip
– Hamstrings – muscle group at the back of the thigh
– Deltoids – shoulder muscle that abducts, flexes and extends the arm
– Rotator cuff – muscle group that stabilizes the shoulder joint
– Hip adductors – inner thigh muscles that pull legs toward the midline
How to do the bird dog correctly:
Here are step-by-step instructions for performing the bird dog exercise with proper form:
1. Start on all fours on a mat with your wrists directly under your shoulders and knees directly under your hips. Spread your fingers wide and draw your navel in towards your spine to engage your core.
2. Raise your right arm forward until it is parallel to the ground, keeping your palm facing down and arm straight without locking your elbow. Simultaneously extend your left leg straight back without locking your knee.
3. Your right arm and left leg should be on the same horizontal plane. Align your right ear, shoulder, hip and heel in a straight line as you hold the extended position.
4. Hold this position for 5 deep breaths, pulling your navel further in towards your spine to deepen the core contraction.
5. Exhale and slowly return to the starting position on all fours.
6. Repeat on the opposite side, this time extending your left arm forwards and right leg back.
7. Continue alternating sides for 10-15 repetitions on each side.
Form tips:
– Keep your back flat and core engaged throughout the movement. Do not arch or sag your spine.
– Move slowly and with control, avoiding jerky motions.
– Keep your neck and head neutral in line with your spine. Do not turn your head.
– Hold each repetition only for as long as you can maintain proper form.
– Do not swing or force the limbs into extended position.
– Keep your shoulders and hips square and stable. Do not rotate.
– Exhale on the exertion as you extend your arm and leg.
– Progress slowly with the exercise to build core control.
Common mistakes to avoid
Here are some common bird dog mistakes to be aware of:
– Not engaging the core – Make sure to actively draw in the lower abdominals throughout the movement. Do not allow the lower back to arch or hips to sag.
– Extending the limbs too far – Do not hyperextend the elbow or knee joint. Extend only until the arm and leg are in line with the body.
– Moving too quickly – Control is more important than speed. Move slowly and with stability.
– Turning the head or twisting – The head and torso should remain neutral facing the floor.
– Losing balance – Keep the core tight and weight centered between the hands and knees.
– Holding breath – Make sure to exhale on the extension and continue breathing deeply.
– Uneven or lopsided extension – Both sides of the body should mirror each other evenly.
– Rounding the back – Maintain a flat back position and do not hunch or stick the ribs out.
– Shrugging shoulders – Keep shoulders down away from the ears throughout the exercise.
Who should avoid the bird dog?
While the bird dog is a safe and effective core exercise for most, the following groups may want to avoid it or seek medical clearance first:
– Those with back injuries like herniated discs or spinal stenosis
– People with shoulder injuries such as rotator cuff tears
– Individuals with hip injuries or replacements
– Anyone experiencing acute back or joint pain
– Elderly individuals at risk of falls
– Pregnant women after the first trimester
– Those with balance or coordination impairments
If you have any concerns about doing the bird dog, consult your doctor or physical therapist first. They may recommend modifications or alternative core exercises if the bird dog is unsuitable. Always listen to your body and avoid any movements causing pain.
Bird dog progressions and variations
Once you can perform the basic bird dog with excellent form, you can try these progressions to increase the challenge:
– Add a light dumbbell or resistance band grasp in the extended arm
– Lift the leg and opposite arm higher, but avoid going past a flat position
– Extend the same arm and leg instead of opposite limbs
– Raise the straight leg and point the toes (but avoid cramping)
– Hold the extended position for longer durations up to 30-60 seconds
– Increase repetition number up to 25-30 repetitions per side
– Add spinal rotations bringing elbow to opposite knee
– Raise the knee of the extended leg upwards while keeping foot flexed
– Perform slow and controlled leg lifts instead of static holds
– Use sliders under the hands and feet for more instability
– Combine it with a side plank by supporting one hand on a flat surface
Sample bird dog exercise routines
Here are two sample bird dog routines to incorporate into your workout:
Beginner routine
2-3 sets of 10-12 repetitions on each side
Hold extended position for 3-5 deep breaths per rep
60 seconds rest between sets
Perform 2-3x per week after full body warm up
Can be paired with cat/cow and plank exercises as a core trio
Intermediate routine
3-4 sets of 16-20 reps per side
Add 2-3 lb dumbbell grasp in working arm
Raise working leg 4-6 inches higher than body
Hold extended position for 10 deep breaths
90 seconds rest between sets
Perform 3x per week after cardio or full body strength training
Combine with side planks and Pallof press for full core training
Sample bird dog workout schedule
Here is a 2 week sample workout program incorporating the bird dog exercise:
Week 1
Monday:
– 5 minute warm up – march in place
– Beginner bird dog routine – 2×10 reps per side
– Plank – 3×30 seconds
– Cat/cow – 5x each flow
Wednesday:
– 5 minute warm up – walking
– Beginner bird dog routine – 2×12 reps per side
– Leg lifts – 2×10 each side
– Child’s pose – 2×30 seconds
Friday:
– 5 minute warm up – side steps
– Intermediate bird dog routine – 3×15 reps per side
– Side plank – 3×20 seconds each side
– Bridge – 2×12 reps
Week 2
Monday:
– 5 minute warm up – jog in place
– Intermediate bird dog – 3×18 reps per side with dumbbell
– Dead bug – 2×10 reps
– Child’s pose – 3×30 seconds
Wednesday:
– 5 minute warm up – jumping jacks
– Intermediate bird dog – 4×20 reps, 15 lb dumbbell
– Plank – 3×45 seconds
– Kneeling lunge – 2×10 reps per side
Friday:
– 5 minute warm up – high knees
– Advanced bird dog – 3×15 reps with leg lift and hold
– Side plank with reach under – 3×15 seconds per side
– Bridge with leg lift – 2×10 reps per side
How to add bird dogs to an existing workout routine
The bird dog can be easily incorporated into most workout programs or routines. Here are some tips:
– Perform it after your dynamic warm up or light cardio as part of the core focused exercises.
– Include 2-4 sets for 10-20 reps on each side, 1-2 times per week.
– Do bird dogs after lower body moves and before upper body exercises on full body days.
– Pair it with plank variations, crunches, and other stabilizer moves for a complete core workout.
– Add bird dogs to your strength training cool down 2-3x per week.
– On yoga days, practice a few sets as part of sun salutations or in between standing poses.
– For Pilates, include bird dog variations that focus on balance and stabilization.
– During HIIT workouts, add a set between high intensity intervals to create core bursts.
– Maintain proper form and engaged muscles even when fatigued. Reduce load if needed.
– Monitor for back pain or strain and allow rest days to avoid overworking the core.
Conclusion
When performed correctly, the bird dog exercise is an extremely effective core stabilizer that develops coordination, balance, spinal stability, posture, and prevents injuries. Mastering proper bird dog form requires an engaged core, flat back, controlled motions, and symmetrical extension of the limbs. Once the basics are conquered, the bird dog can be progressed by adding load, increasing range of motion, and combining other challenges. This functional exercise can benefit everyone from athletes to rehabilitation patients when integrated thoughtfully into workout routines. With consistency, bird dogs can lead to both a stronger core and healthier back.