Bird Dog. How-to, proper form and tips

Bird Dog icon

The exercise requires a minimum balance and strengthens abs and glutes.

Video demonstration

How to and step by step instructions:

  1. Kneel in all four, knees with hip-width, hands shoulder-width.
  2. Raise one leg so that it stays horizontal to the ground.
  3. At the same time raise the opposite arm, also to be horizontal to the ground.
  4. Stay in this position a few seconds and return to the all-four position.
  5. This is one repetition.

Hints & tips:

  • Keep your raised arm and leg in a straight line, parallel to the ground.
  • Perform the exercise slowly, play attention to the form.


  • Activates the lower back at the same time as abs, glutes and tights.

Counting & gamification:

  • Do 2 or 3 series of 10 to 14 repetitions.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Abs, Lowerback, Glutes

Secondary muscles: Upper Back, Hamstring

Other names

The exercise can be found with other names. Examples are:

  • Bird Dog
  • Alternate Arm and Leg

Muscle: Abs

Muscle: Lowerback

Muscle: Glutes