What is the bird dog exercise?
The bird dog exercise is a core strengthening exercise that targets the lower back, gluteal muscles, and abdominal muscles. It is considered a foundational exercise in many core training programs.
To do the bird dog, you start on your hands and knees with your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position and engage your core muscles. Then, simultaneously extend one arm forward while extending the opposite leg backward. Your arm should be parallel to the ground and your leg should be in line with your body. Hold this position for 1-2 seconds before slowly returning to the starting position. Switch sides and repeat.
How does the bird dog exercise benefit the back?
The bird dog exercise strengthens the muscles that help stabilize and support the spine. Here are some of the key benefits for the back:
- Strengthens the erector spinae muscles along the spine – These muscles help extend and stabilize the back.
- Targets the gluteus medius and maximus – Strong glutes provide stability and take pressure off the low back.
- Improves core stability – Strengthening the transverse abdominis helps stabilize the lumbar spine and pelvis.
- Promotes proper alignment – By keeping the spine in a neutral position during the exercise, it encourages good posture.
- Prevents low back pain – Strengthening the core and glutes helps reduce strain on the back.
Research has found the bird dog exercise is effective at activating key stabilizing muscles like the transverse abdominis. Strengthening these deep core muscles is essential for improving spine stability and preventing low back injuries.
Is the bird dog safe for beginners and people with back pain?
The bird dog is generally considered a safe exercise even for beginners when performed with proper form. Here are some tips:
- Start with simple bodyweight and focus on keeping the core engaged and back flat throughout the movement.
- Avoid arching or sagging in the low back – go only as far as you can while maintaining a neutral spine.
- Beginners should start with shorter sets of 5-10 reps on each side.
- If you have existing back pain, consult a physical therapist to ensure you have the strength and mobility to perform the exercise safely.
The bird dog can be regressed by performing shorter ranges of motion or keeping the knees on the ground. It can be progressed over time by extending the arm and leg further or using light hand/ankle weights.
As with any new exercise, it’s best to learn proper technique from a qualified instructor before attempting it on your own. But when performed correctly, the bird dog is generally safe for healthy adults and beginners.
Should you do the bird dog every day?
It’s generally not recommended to do bird dogs every single day, especially as a beginner. Here are some tips on frequency:
- Aim for 2-3 days per week to start. This allows your muscles adequate rest and recovery time between sessions.
- Perform 2-3 sets of 10-15 reps on each side when you do the exercise.
- Consider alternating with other core exercises like planks and deadbugs on other days.
- As you advance, you may increase frequency to 4-5 days per week if desired.
It’s important to listen to your body and avoid training the same muscle groups day after day. Take at least one full rest day between bird dog sessions. Also remember to start slowly and gradually increase reps, duration, or added resistance over time.
Consistently performing bird dogs 2-3x per week is enough to build significant core strength over time. Be patient and focus on proper form rather than just cranking out high reps.
What mistakes should you avoid when doing the bird dog?
Here are some common mistakes to avoid when performing bird dogs:
- Arching the back – Make sure to keep the spine neutral. Don’t sag or over-arch the low back.
- Not engaging the core – Concentrate on pulling the navel in towards the spine to activate the transverse abdominis.
- Holding breath – Breathe normally throughout the exercise.
- Lifting the leg and arm too high – Control the range of motion. Only extend as far as you can while keeping proper alignment.
- Rushing reps – Move slowly and with control on both the lifting and lowering phases.
- Rotating the extended arm/leg – They should stay in line with your body, not twisted outward.
- Dropping the hips – Keep the hips squared and body in a straight line from knees to shoulders.
Having a trainer or physical therapist assess your form is extremely helpful when learning bird dogs. Small adjustments can make a big difference in activating the right muscles. Avoid “going through the motions” without proper positioning.
Can you do too many bird dogs?
It is possible to overdo bird dogs if your training isn’t well-balanced. Here are some signs you may be doing too many:
- Inability to maintain proper form due to fatigue.
- Muscle soreness that lasts more than 2-3 days after the workout.
- Sharp back or hip pain during or after exercise.
- Reduced performance on other exercises due to overfatigue.
- Lack of variety in your core workouts.
There are no set guidelines for exact bird dog rep counts. But here are some general recommendations:
- Aim for around 100-200 reps per week.
- Spread these reps over 2-4 sessions allowing at least a day of rest between sessions.
- Vary your core exercises – don’t just do bird dogs day after day.
- Include other lifts like squats, rows, and presses to balance out your routine.
Listen to your body and adjust volume as needed. If you feel worn down, take a day off or reduce sets/reps for your next workout. Prioritize quality over quantity with bird dogs and all exercises.
Conclusion
When performed correctly, the bird dog exercise can be a safe and effective way to strengthen the lower back and core muscles. Work up slowly to higher rep counts. Focus on maintaining proper spinal alignment and core bracing throughout the movement. Allow for adequate rest between sessions and vary your core exercises for balanced development. Bird dogs are generally well-tolerated exercise when reps and progression are handled appropriately. Just be cautious not to overdo it if you are new to core training.
