All Exercises
Core · Isolation
Bird Dog
Targets Core, Erectors with an optimal working range of 10–15 reps.
Primary Muscles
Core, Erectors
Typical Rep Range
10–15 reps
Core Dominant
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Bird Dog:
- 1 Start on hands and knees with hands under shoulders
- 2 Reach opposite arm and leg straight out parallel to floor
- 3 Keep hips and shoulders square to mat
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Over-extending leg and hyperextending lumbar spine
- ✕ Rocking hips side to side
Substitutions & Variations
Similar Exercises to Bird Dog
Core Bodyweight Only
Dead Bug
Core · 10–15 reps
View form cues
Core Bodyweight Only
Mountain Climber
Core, Hip Flexors · 20–40 reps
View form cues
Core Bodyweight Only
Plank
Core · 30–60 reps
View form cues
Core Bodyweight Only
Russian Twist
Obliques, Core · 15–25 reps
View form cues
Core Bodyweight Only
Side Plank
Obliques, Core · 20–45 reps
View form cues
Core Bodyweight Only
V-Up
Core, Hip Flexors · 10–20 reps
View form cues