Bird Dog

Bird Dog strengthens your core and deep stabilizing muscles. It improves balance and helps you stay stable in daily life and the gym.

Muscle group

Abs

Equipment

Bodyweight

Exercise type

Isolation

Technique

Basic technique

Start training with SisuLift→

Muscles worked

§ 01 · Muscles

Primary muscle

Abs

Supporting muscles

Lower Back

How to perform

§ 02 · Steps

01
Start on all fours with your hands under your shoulders and your knees under your hips.
02
Extend the opposite arm and leg straight out.
03
Keep your back in a neutral position.
04
Switch sides.

Beginner's guide

§ 03 · Guide

What it works

Bird Dog strengthens your core and deep stabilizing muscles. It improves balance and helps you stay stable in daily life and the gym.

What it should feel like

You should feel it in your abs, obliques, and glutes. You should not feel it in your lower back.

Most common mistake

A common mistake is rotating your hips or lifting your arm and leg too high. Move slowly and keep a neutral spine throughout.

How to get started at the gym

§ 04 · SisuLift

Bird Dog is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.