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Abs

Bird Dog

The Bird Dog is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: spinal erectors (lower back) 21%, gluteus maximus 17% and upper abs 15%.

Also known as: quadruped reach

Level: BeginnerEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Start on hands and knees with hands under the shoulders and knees under the hips.
  2. Brace the abs and set the back flat.
  3. Reach one arm straight forward while you push the opposite leg straight back.
  4. Hold for a breath with arm and leg level with the torso.
  5. Return hand and knee to the floor and repeat with the other pair.

Tips

  • Reach long rather than high: the goal is length, not height.
  • Keep the hips square to the floor as the leg extends.

Common mistakes

  • Arching the lower back as the leg lifts.
  • Rotating the hip open toward the ceiling.
  • Rushing from side to side without a pause.

Muscles worked by the Bird Dog

  • Spinal erectors (lower back) Secondary21%
  • Gluteus maximus Secondary17%
  • Upper abs Primary15%
  • Obliques Secondary15%
  • Lower abs Primary12%
  • Front delts Minor6%
  • Serratus anterior Minor6%
  • Quads (rectus femoris) Stabilizer4%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

On all fours, the back extensors and glutes hold the reached leg (McGill 2010). Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Bird Dog alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Bird Dog work?

Mainly the upper abs and lower abs. The spinal erectors (lower back), gluteus maximus and obliques assist.

Is the Bird Dog good for beginners?

Yes. The Bird Dog is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Bird Dog?

For example the Knee to Elbow Plank, Plank Shoulder Tap and Plank with Arm Reach. They train mostly the same muscles.

How do you make the Bird Dog harder?

Add weight or reps, or move on to the Knee to Elbow Plank and Plank Shoulder Tap.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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