How to Do Bird Dog

Bird Dog is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bird Dog

  1. 01Begin on all fours with your hands under shoulders and knees under hips.
  2. 02Engage your core to maintain a neutral spine and flat back.
  3. 03Slowly extend your right arm forward and left leg backward simultaneously.
  4. 04Hold the extended position for two seconds while reaching through your fingertips and heel.
  5. 05Return to the starting position with control and repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bird Dog

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Imagine balancing a glass of water on your lower back to ensure your pelvis remains perfectly level.

Same coaching engine used inside the A90 app

05 / FAQ

Bird Dog questions

What muscles does Bird Dog work?

Bird Dog is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bird Dog correctly?

Begin on all fours with your hands under shoulders and knees under hips. Engage your core to maintain a neutral spine and flat back. Slowly extend your right arm forward and left leg backward simultaneously. Hold the extended position for two seconds while reaching through your fingertips and heel. Return to the starting position with control and repeat on the opposite side.

What is the A90 coach tip for Bird Dog?

Imagine balancing a glass of water on your lower back to ensure your pelvis remains perfectly level.

Is Bird Dog suitable for beginners?

Bird Dog is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bird Dog?

No. Bird Dog is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bird dog into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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