Bird dogs are a popular core strength exercise that engages several muscle groups at once, including the obliques. While bird dogs primarily target the lower back, glutes, and shoulders, they can provide an effective training stimulus for the obliques as a secondary muscle group. Whether bird dogs work the obliques well enough to promote substantial hypertrophy or strength gains depends largely on the exercise technique and supplemental training being performed.
What Muscles Do Bird Dogs Work?
The bird dog exercise primarily engages the following muscles:
- Erector spinae: The erector spinae muscle group runs along either side of the spine in the lower back. Bird dogs heavily recruit the erector spinae to extend the spine against gravity and maintain a neutral alignment.
- Gluteus maximus: The glutes must contract during bird dogs to extend the hip and prevent the pelvis from dropping.
- Deltoids: The deltoids stabilize the shoulders throughout the movement. The posterior deltoids are targeted in particular to retract the shoulders.
- Triceps: The triceps activate to maintain an extended elbow position while reaching the arm forward.
- Rectus abdominis: The rectus abdominis spans vertically along the anterior surface of the torso. It works isometrically during bird dogs to brace the core.
- Obliques: The internal and external oblique muscles located on the sides of the abdomen contract to resist rotational forces and maintain a neutral spine.
While the obliques are not the primary movers during bird dogs, they play an important stabilizing role. The obliques prevent lateral flexion and rotation of the spine, keeping the core steady as the limbs move through space. Their integrated function with the other core muscles makes bird dogs an effective exercise for improving total core stability.
Can Bird Dogs Build Oblique Strength?
Many fitness enthusiasts aim to build noticeable oblique hypertrophy, also known as “banded” or “chiseled” obliques. However, it takes very targeted oblique training to achieve this look. Bird dogs alone will not maximally stimulate the obliques for size gains.
There are a few reasons why bird dogs have limited oblique hypertrophy potential:
- The obliques are not prime movers: During bird dogs, the obliques mainly work isometrically to stabilize the core. Their dynamic contractions are minimal compared to exercises that laterally flex the spine like side bends.
- The resistance is limited: Bodyweight exercises provide a lighter load compared to weighted side bends and oblique twists which maximally overload the muscles.
- The time under tension is low: Bird dogs involve brief isometric holds rather than sustained contractions under tension for hypertrophy.
However, that does not mean bird dogs are ineffective for building any oblique strength. When performed correctly in a progressive training program, bird dogs can increase oblique activation and endurance. Over time, this may lead to modest oblique hypertrophy in tandem with the other core muscles involved.
How to Maximize Oblique Training with Bird Dogs
While bird dogs alone might not elicit pronounced oblique gains, there are ways to maximize their oblique training stimulus:
- Slow down – Use a 2-3 second concentric and 3-5 second eccentric phase to increase time under tension.
- Hold the extended position – Add an isometric hold of 5-10 seconds at the top of each rep to thoroughly engage the obliques.
- Increase unilateral work – Perform more reps on each side individually to prevent cheating.
- Add resistance – Wear a weight plate or ankle/wrist weight for greater resistance.
- Enhance mind-muscle connection – Consciously squeeze the obliques throughout the movement.
Most importantly, bird dogs should be combined with isolated oblique training if maximal oblique development is the goal. Exercises like side bends, weighted oblique crunches, and Russian twists apply greater direct tension on the obliques. A multi-faceted approachprovides the ideal oblique training stimulus.
Sample Bird Dog Workout for Obliques
Here is a sample bird dog workout that incorporates some of the above recommendations to target the obliques:
Warm Up
- Plank: 3 x 20-30 seconds
- Side plank: 3 x 10-20 seconds each side
- Kneeling windmill: 5-10 reps each side
Bird Dog with Isometric Hold
- 3 sets of 5 reps each side
- 3 second concentric, 3 second eccentric phase
- 5-10 second isometric hold at full extension
Weighted Bird Dog
- 3 sets of 8-10 reps each side
- Ankle or wrist weights added
- 2 second concentric, 4 second eccentric tempo
Oblique Isolation Work
- Side bends: 3 sets of 12-15 reps each side
- Weighted oblique crunches: 3 sets of 12-15 reps
This workout progresses from activation to maximal overload by incorporating isometric holds, resistance, and isolated oblique work for a comprehensive stimulus. Perform this routine 2-3 times per week along with full-body training.
Conclusion
Bird dogs can provide a moderate oblique training effect by engaging the muscles isometrically. However, they are limited in their ability to maximally strengthen and hypertrophy the obliques due to the stability role of the muscles during this exercise. Bird dogs are best combined with targeted oblique movements under greater dynamic overload. Adjusting technique, adding resistance, and emphasizing the mind-muscle connection can enhance oblique activation from bird dogs. But a multi-faceted approach is ideal to achieve noticeable oblique gains.