Bird Dog
Bird Dog is a trunk control – contralateral coordination exercise involving Transversus abdominis, Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis, Erector spinae
- Secondary muscles
- Gluteus maximus, Rhomboids and middle trapezius
- Exercise type
- Trunk control – contralateral coordination
Exercise technique
- Base
Place your hands under your shoulders and knees under your hips.
- Spine
Maintain your back’s natural alignment and look between your hands.
- Bracing
Brace your abdomen lightly while breathing freely.
- Reach
Simultaneously extend one arm forward and the opposite leg backward.
- Height
Keep your hand and heel level with your torso, no higher.
- Hold
Pause briefly with your pelvis parallel to the floor.
- Return
Quietly return your hand and knee to their places, then extend the opposite pair.
Key technique points
- Focus on length rather than height.
- Push the floor away with your supporting hand.
- Keep both sides of your pelvis at the same height.
- Extend your leg backward from the hip.
- Do not lift your neck.
- Transfer your weight slowly when changing sides.
Common mistakes
Arching the lower back
Do not lift your leg too high and create the reach through lower-back extension.
Opening the hip
Do not turn the lifted-leg side of your pelvis toward the ceiling.
Collapsing into the supporting shoulder
Do not let your chest drop toward the floor while supported on one hand.
Swinging the hand and knee
Do not use speed to bypass the balance challenge.
Holding the breath
Do not create abdominal tension through prolonged breath-holding.
Extending the same side
Do not lose the opposite-arm-and-leg pairing and unnecessarily narrow your base of support.
Frequently asked questions
Bird Dog: why is “Arching the lower back” a mistake?
Do not lift your leg too high and create the reach through lower-back extension.
Bird Dog: why is “Opening the hip” a mistake?
Do not turn the lifted-leg side of your pelvis toward the ceiling.
Bird Dog: why is “Collapsing into the supporting shoulder” a mistake?
Do not let your chest drop toward the floor while supported on one hand.
Bird Dog: why is “Swinging the hand and knee” a mistake?
Do not use speed to bypass the balance challenge.
Bird Dog: why is “Holding the breath” a mistake?
Do not create abdominal tension through prolonged breath-holding.
Bird Dog: why is “Extending the same side” a mistake?
Do not lose the opposite-arm-and-leg pairing and unnecessarily narrow your base of support.
What should I focus on when doing Bird Dog?
Focus on length rather than height. Push the floor away with your supporting hand. Keep both sides of your pelvis at the same height. Extend your leg backward from the hip. Do not lift your neck. Transfer your weight slowly when changing sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.