Exercise · core / bracing
Bird dog
Bird dog is a beginner-friendly core / bracing movement that trains deep_core, lower_back, glutes, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–12 reps, tempo 1-2-1.
The most common mistake is arching the back and lifting the leg too high. If no equipment or the movement itself doesn't suit you, Dead bug or Pallof press or Side plank cover the same pattern. It's usually held back for wrist issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | On hands and knees, back flat like a table | हाथ-घुटनों पर, पीठ टेबल जैसी सपाट |
| 2 | Extend opposite arm and leg without tilting the hips | उल्टा हाथ-पैर सीधा करो, कूल्हे न झुकें |
| 3 | Hold 2 s, return slowly | 2 सेकंड रुको, धीरे वापस |
Equipment & who it fits
Needs no equipment, rated beginner, held back for wrist issues. Search "bird dog exercise form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Bird dog work?
- Bird dog primarily trains deep_core, lower_back, glutes, using a core / bracing pattern with no equipment.
- What's the most common mistake with Bird dog?
- Arching the back and lifting the leg too high
- What can I do instead of Bird dog?
- The closest substitutes in this database are dead bug, pallof press, side plank, which train the same pattern with different equipment.