Bird Dog
The Bird Dog primarily works the Erector Spinae, Multifidus, with secondary activation of the Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Rectus Abdominis, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Piriformis, Posterior Deltoid, Rectus Abdominis, Serratus Anterior, Triceps (Long Head). It is a bodyweight isolation exercise at beginner difficulty.
The Bird Dog is an beginner isolation exercise requiring no equipment, following a anti rotation movement pattern. It primarily targets the Erector Spinae, Multifidus, with secondary engagement of the Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Rectus Abdominis, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle).
Quadruped movement extending opposite arm and leg emphasizing spinal stability.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | Erector Spinae, Multifidus |
| Secondary | Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Rectus Abdominis, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Erector Spinae, and Multifidus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Rectus Abdominis, Transverse Abdominis, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, and 9 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Multifidus (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Transverse Abdominis (core)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Piriformis (glutes)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Kneel on mat on all fours with legs and hands slightly apart.
Execution
- Raise arm out straight beside head while raising and extending leg on opposite side up out behind body.
- Lower arm and leg to floor to original position and repeat.
- Perform movement with opposite arm and leg.
Comments
- Lift leg and arm deliberately with no jerking.
- Also seeAlternating Bird Dog.
Tips & Common Mistakes
- Brace your core as if bracing for impact — create 360° tension around your midsection.
- Move deliberately and slowly; speed reduces the anti-rotation stimulus.
- Keep your hips square and avoid letting your torso twist.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Multifidus) and can be substituted based on your equipment or variation preferences.
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