Alternating Bird Dog
The Alternating Bird Dog primarily works the Erector Spinae, with secondary activation of the Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Gluteus Medius, Gluteus Minimus, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Piriformis, Serratus Anterior, Triceps (Long Head). It is a bodyweight isolation exercise at beginner difficulty.
The Alternating Bird Dog is an beginner isolation exercise requiring no equipment, following a anti rotation movement pattern. It primarily targets the Erector Spinae, with secondary engagement of the Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the Erector Spinae.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Erector Spinae is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, 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), Gluteus Medius, Gluteus Minimus, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- 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 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 left arm out straight beside head while raising and extending right leg up out behind body.
- Lower arm and leg to floor to original position.
- Repeat by raising and lowering right arm and left leg in same manner.
- Repeat by alternating between opposite sides.
Comments
- Lift legs and arms deliberately with no jerking.
- Also seeBird 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) and can be substituted based on your equipment or variation preferences.
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