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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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