The bird dog exercise is a popular core strengthening exercise that works several muscles in the body. But where did this unique name come from? Keep reading to find out the history behind the name and how to properly perform this exercise.
What is the bird dog exercise?
The bird dog exercise is a core stabilization exercise that works the abdominal muscles, back muscles, hip muscles, and shoulder muscles. To do this exercise:
- Start on your hands and knees with your knees under your hips and hands under your shoulders.
- Keep your spine in a neutral position and your head in line with your spine.
- Engage your core by pulling your belly button toward your spine.
- Reach your right arm forward while simultaneously extending your left leg back until both are parallel to the floor.
- Your right arm should be at shoulder height and your left leg should be lifted off the floor with your knee bent at 90 degrees.
- Hold this position for 2-3 seconds.
- Return to the starting position and repeat on the opposite side, extending your right leg back and left arm forward.
- Continue alternating sides for the desired number of repetitions.
When done correctly with proper form, the bird dog exercise strengthens the core, improves coordination, enhances balance, and stabilizes the spine. It targets several muscle groups at once including:
- Rectus abdominis (abs)
- Transverse abdominis (deep core muscles)
- Erector spinae (lower back)
- Gluteus medius and maximus (glutes/butt)
- Deltoids (shoulders)
- Hamstrings
Where did the name come from?
So why is this exercise named after birds and dogs? There are a few theories on the origin of the unique name:
The bird dog positioning
The most common explanation is that the name refers to the alternating arm and leg extension during the exercise. When you extend one arm forward and the opposite leg back, it mimics the way a bird dog points its prey by extending one leg back and pointing with its nose. Hunting dogs like pointers are trained to freeze and hold this precise position while pointing out birds to their owners.
Training hunting dogs
Some sources cite the bird dog exercise being used historically as a training technique for actual bird dogs. Extending the opposite arm and leg helped condition hunting dogs for staying still and pointing their prey for long periods of time.
Yoga influence
There may also be some yoga influence on the name and origins of this exercise. Several yoga poses mimic animal movements and positions, and a few are named after birds and dogs. Adho Mukha Svanasana (Downward Facing Dog) and Garudasana (Eagle Pose) are examples. Bringing the yoga spirit to core training may have inspired the unique name.
Proper form and technique
To properly perform the bird dog exercise and get the most out of it:
- Keep your core engaged and spine neutral – don’t let your back sag or arch
- Focus on controlled movements – avoid rushing through reps
- Keep your arm and leg parallel to the floor – don’t lift them too high
- Pull your navel in towards your spine to activate your core
- Keep your shoulders and hips square – try not to rotate
- Focus on stabilizing your body – hold the extended position before switching sides
- Breathe out on the exertion – exhale as you extend your arm and leg
Common mistakes
Some common mistakes to avoid:
- Letting your hips sag or rise up
- Extending your arm and leg higher than parallel to the floor
- Not engaging your core muscles
- Holding your breath during the exercise
- Rushing your transitions between sides
- Moving your arm and leg separately instead of synchronizing
Muscles worked
Here’s a more in-depth look at the major muscle groups targeted by the bird dog exercise:
Core muscles
Your entire core has to work to stabilize your spine during this exercise. The rectus abdominis, transverse abdominis, and obliques are activated to keep your torso still while extending your limbs.
Back muscles
The erector spinae muscles that run the length of your back on both sides of your spine have to engage to keep your back flat. If they didn’t engage, your back would dip down when you lift your arm and leg.
Gluteal muscles
Your gluteus maximus and medius muscles have to fire when you extend your leg back. They stabilize your pelvis and keep your hips square.
Shoulder muscles
The deltoids in your shoulder are worked isometrically to stabilize your shoulder joint as you extend your arm forward.
Hamstrings
By keeping your leg extended with an engaged hamstring, you’ll feel a gentle stretch through your hamstrings on the extended leg.
Benefits
Some benefits of regularly performing the bird dog exercise include:
- Builds core stability
- Improves lower back strength
- Works the posterior chain muscles
- Challenges your balance and coordination
- Enhances posture and alignment
- Can help reduce lower back pain
- Prepares you for more advanced exercises
Improving core stability
The bird dog’s ability to work several muscle groups simultaneously makes it excellent for building overall core stability. Your core has to work to keep your hips, shoulders, and spine aligned against the movement of your limbs. Regularly doing bird dogs improves this stabilization.
Building back strength
By keeping your back flat and spine neutral during the bird dog, you build isometric strength in your lower back muscles. This can help reduce pain and risk of injury to your back.
Working the posterior chain
Your posterior chain is the interconnected muscles on the back of your body including your glutes, hamstrings, and back muscles. Bird dogs work all these muscles together, mimicking natural movement patterns.
Sets | Reps |
---|---|
2-3 | 10-15 reps per side |
Sets and reps
Aim for 2-3 sets of 10-15 reps per side when doing the bird dog exercise. This allows you to fully work your core and get the most benefit. Do each rep slowly and with control.
When first starting out, err on the lower rep side, around 8-10 reps per set. As you get stronger, you can build up to sets of 15-20 reps each side.
Progressing the exercise
There are a few ways to progress the bird dog exercise over time:
- Add a light dumbbell or wrist weight to your extending arm
- Use a resistance band around your legs or thighs
- Extend your arm/leg higher, closer to a 45 degree angle
- Hover your leg slightly off the ground rather than resting it down
- Reach your arm/leg further, increasing the range of motion
Variations
Some other variations beyond the basic bird dog include:
Fire hydrant
From all fours, lift your bent leg out to the side instead of straight back. This works the glutes and abductors more.
Swimming bird dog
Maintain the bird dog position but make small circular motions with your extended arm and leg. This adds a stability challenge.
Bird dog crunches
Go into a bird dog position, then bring your elbow to knee on the same side to get a nice core crunch.
Bird dog with leg lift
Lift your same side leg and arm, then straighten your leg behind you for more glute work.
Workout suggestions
Here are some ideas for incorporating bird dogs into your workouts:
As a warm-up exercise
Do a few reps of bird dogs before strength training or cardio workouts to activate your core and posterior chain muscles.
In a core training circuit
Combine bird dogs with planks, crunches, side planks, and other core moves for a challenging ab workout.
After a run or ride
Bird dogs are great to do post-cardio when your core is fatigued. They work your entire core in a new way.
On upper body training days
Throw in some bird dogs on your push days or pull days to balance out the anterior and posterior work.
Try it out!
Hopefully this gave you a better understanding of this uniquely named exercise. The bird dog hits so many muscles at once, it’s a highly effective move for building total body coordination and stability.
Work it into your next workout to take your core strength to new heights. And next time someone says bird dog exercise, you’ll know exactly what they’re talking about!
References
- Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., & Andrews, J. R. (2010). Core muscle activation during swiss ball and traditional abdominal exercises. Journal of orthopaedic & sports physical therapy, 40(5), 265-276.
- McGill, S. (2010). Core training: Evidence translating to better performance and injury prevention. Strength & Conditioning Journal, 32(3), 33-46.
- Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current sports medicine reports, 7(1), 39-44.
- Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports medicine, 36(3), 189-198.
- Brumitt, J., Matheson, J. W., & Meira, E. P. (2013). Core stabilization exercise prescription, part I: current concepts in assessment and intervention. Sports Health: A Multidisciplinary Approach, 5(6), 504-509.