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.
Iridium views the Bird Dog as a high-efficiency stability movement that adds volume to the Erector Spinae without spiking systemic fatigue scores. Consequently, the algorithm often programs this during deloads or within dynamic warmups to maintain muscle activation when your lower back recovery status is limited. This allows you to meet maintenance volume requirements for the core without compromising performance on subsequent heavy compound lifts.
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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