Bird Dog
Auto DetectedA bodyweight core stability exercise from a tabletop position that extends the opposite arm and leg, targeting erector spinae, abs, and glutes to build balance, coordination, and spinal stability; ideal for posture improvement and back pain prevention.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Glutes
Secondary Muscles
Hamstrings, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
8/10Rectus Abdominis, Transverse Abdominis
Glutes
8/10Glute Max, Glute Medius
Lower Back
7/10Erector Spinae
Obliques
6/10External Obliques
Hamstrings
4/10Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Position yourself on all fours on a mat with hands under shoulders and knees under hips, maintaining a neutral spine.
- Engage your core by drawing belly button toward spine.
- Extend right arm forward parallel to floor while keeping bicep near ear.
- Simultaneously extend left leg backward parallel to floor.
- Hold position for 3-5 seconds while keeping hips and shoulders level.
- Slowly return arm and leg to starting position.
- Alternate to left arm and right leg.
- Repeat for desired reps per side.
Coaching Tips
Form Cues
- Keep spine neutral
- Hips square to ground
- Lengthen limbs, don't lift high
- Core tight throughout
- Gaze down at floor
- Shoulders level
Breathing
Inhale to prepare, exhale as you extend arm and leg, and maintain steady breathing during hold.
Tempo
3-2-3
Range of Motion
Extend arm forward until parallel to floor without rotating shoulder; extend leg back until parallel to floor without arching lower back.
Safety
Safety Notes
- Avoid if acute back or shoulder pain present
- Stop if any pain occurs
- Consult professional with injury history
- Use mat for knee comfort
- Focus on control to prevent strain
Spotting
No spotting needed; self-monitor form with mirror or video.
Common Mistakes
- Arching lower back
- Rotating hips or shoulders
- Lifting limbs too high
- Rushing the movement
- Sagging in hold position
- Holding breath
When to Avoid
- Acute lower back injury
- Shoulder pain or impingement
Flexibility Needed
- Adequate shoulder flexion
- Hip extension range
Build Up First
- Basic core engagement awareness
Also known as
Quadruped Opposite Arm Leg Raise, Contralateral Limb Extension, Tabletop Arm Leg Extension
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