Bird Dog
The Bird Dog is a fundamental core stability exercise that strengthens the lower back, abdominals, and glutes by challenging balance and coordination. It involves extending opposite arm and leg simultaneously while maintaining a neutral spine in a quadruped position.
Since form breakdown in the Bird Dog often stems from fatigue rather than heavy weight, our AI tracks your RPE and duration to ensure you maintain quality tension without compromising your lower back. If your daily recovery metrics like HRV or sleep are low, the app may reduce volume to prevent spinal strain. Additionally, if you report lower back sensitivity, the system can automatically substitute this with a supine alternative like the Dead Bug.
Form Cues
- Start on all fours with hands under shoulders
- Brace your core before lifting any limbs
- Extend opposite arm and leg simultaneously
- Reach long through your heel and fingertips
- Keep hips square to the floor
- Don't arch your lower back at the top
- Don't rotate your hips to lift higher
- Don't look up or crane your neck
- Don't let your ribcage flare out
Common Mistakes
- Hyperextending the lumbar spine
- Rotating hips side-to-side
- Lifting the leg too high
- Rushing the repetition
- Looking forward instead of down
Muscles Worked
The Bird Dog primarily targets the erector spinae and deep transverse abdominis to build spinal stability and anti-rotational strength. It also engages the glutes for hip extension and the anterior deltoids to support the upper body, creating a functional cross-body connection.
Primary
Secondary
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