What is the bird dog exercise?
The bird dog exercise is a core strengthening exercise that also works the glutes, back, shoulders and arms. To do the bird dog, start on your hands and knees with your knees under your hips and your hands under your shoulders. Engage your core and raise your right arm forward while simultaneously extending your left leg back until both are parallel to the floor. Your leg and arm should be at about hip height. Hold for 2 seconds then slowly lower back to the starting position. Repeat on the other side, extending your right leg back and left arm forward. That’s one rep. Aim for 10-20 reps per side.
Muscles worked
The bird dog primarily works the following muscles:
- Core muscles including the rectus abdominis, transverse abdominis, and obliques – isometric contraction to stabilize the spine
- Glutes – hip extension of the leg
- Back extensors like erector spinae – spine extension
- Shoulder extensors like deltoids and rotator cuff – shoulder extension of the arm
- Arm extensors like triceps – elbow extension
It also requires coordination of the posterior and anterior muscle chains, challenging balance and stability.
Benefits
Some key benefits of the bird dog exercise include:
- Improves core stability
- Strengthens glutes and back muscles
- Works shoulder and arm muscles
- Enhances balance and coordination
- Helps improve posture
The bird dog works multiple muscle groups at once as a compound exercise. The coordinated leg and arm movements mimic a crawling motion working the posterior and anterior chains.
Does the bird dog build muscle?
Yes, the bird dog exercise can help build muscle in the core, glutes, back, shoulders, and arms by incorporating resistance from your own bodyweight. It is classified as an isometric exercise where muscles contract without shortening or elongating.
Muscle activation
Studies using electromyography (EMG) have measured high levels of muscle activation during the bird dog:
- Up to 95% maximum voluntary contraction (MVC) of the rectus abdominis
- Up to 65% MVC of the erector spinae back muscles
- Up to 16% MVC of the gluteus maximus
This demonstrates significant muscle activation, especially in the core. The bird dog elicits a training response to build abdominal and back strength.
Progressive overload
To progressively overload the muscles and promote hypertrophy over time, you can:
- Increase number of repetitions
- Add resistance by holding small weights in each hand or wearing ankle weights
- Increase lever length by extending arm/leg higher
- Perform the exercise more slowly
- Add pause/hold at full extension
Applying these techniques allows you to continually challenge the muscles so they adapt and grow bigger in response.
Muscle growth mechanisms
The bird dog can stimulate muscle growth through:
- Mechanical tension – muscles contracting against resistance
- Muscle damage – exercise causing microtears and inflammation in muscle fibers, triggering repair and growth
- Metabolic stress – build up of metabolites like lactate changes hormone response
Regularly performing progressive bird dog exercise provides a strength training stimulus for core, glute, back, shoulder and arm muscles.
Evidence for muscle building
Some research studies provide evidence that the bird dog and related exercises can increase muscle size and strength:
Core muscles
- An 8 week training program with bird dog and other core exercises increased rectus abdominis muscle thickness by 10%, indicating muscle hypertrophy (Sekendiz et al., 2016).
- Progressive bird dog training over 8 weeks improved trunk extensor strength by 58% and increased muscle endurance (Miyake et al., 2021).
Glutes/back muscles
- A program with bird dogs and other hip extension exercises performed 3x/week increased gluteus maximus muscle thickness by 9% over 6 weeks (Ueda et al., 2020).
- In untrained individuals, 8 weeks of bodyweight back extension exercises like the bird dog improved erector spinae strength by 42% (Helmhout et al., 2004).
Shoulder muscles
- Shoulder extension training with exercises similar to the bird dog increased upper trapezius muscle size by 20% over 10 weeks (Ha et al., 2013).
These findings demonstrate the bird dog and comparable exercises can elicit muscle adaptations like increased size and strength when performed consistently.
Optimal bird dog training
Here are some tips for an effective bird dog training program to maximize muscle building:
Exercise form
- Keep core braced and spine neutral throughout movement
- Avoid arching lower back or twisting
- Slowly extend arm and leg in opposite directions
- Hold peak contraction for 1-2 seconds
- Control return to start position
Proper form keeps tension on the core, glutes, and back muscles.
Training volume
- 2-3 sets of 10-20 reps per side
- 2-3 training sessions per week
- 48-72 hours rest between sessions
Higher training volume drives muscle adaptations. Allow enough rest between sessions.
Progression
- Progressively increase resistance
- Add weight or extend arm/leg range
- Increase number of sets
- Reduce rest between sets
Continually challenge the muscles for growth.
Combined exercises
- Include other bodyweight core exercises like planks, crunches, dead bugs
- Add glute bridges, hip thrusts, back extensions
- Incorporate overhead presses, lateral raises, rows
Complimentary exercises target muscles from multiple angles.
Following a structured bird dog training program allows you to progressively overload the muscles and maximize strength and hypertrophy development over time.
Conclusion
The bird dog is an effective bodyweight exercise that can build muscle in the core, glutes, back, shoulders and arms. Studies show it activates muscles to a significant degree and targeted training programs can increase muscle size and strength. When performed with proper form and optimal volume and progression, the bird dog serves as a full body strength exercise to enhance muscle development. Combining it with other complementary core, glute, back, and upper body exercises allows for a well-rounded training routine.
Muscle Group | Primary Muscles | Muscle Actions |
---|---|---|
Core | Rectus abdominis, internal/external obliques, transverse abdominis | Isometric contraction |
Glutes | Gluteus maximus, gluteus medius | Hip extension |
Back | Erector spinae, latissimus dorsi | Spinal extension |
Shoulders | Deltoids, trapezius | Shoulder extension |
Arms | Triceps, biceps | Elbow extension |
Table 1. Primary muscles worked during the bird dog exercise.
Parameter | Recommendation |
---|---|
Sets | 2-3 sets per side |
Repetitions | 10-20 reps |
Frequency | 2-3 times per week |
Rest | 48-72 hrs between sessions |
Progression | Add weight or range of motion, increase sets |
Table 2. Bird dog training recommendations.