Bird Dog
How to do it
Starting position
- Place a mat on the floor and kneel.
- Place your hands under your shoulders.
- Set your knees hip-width apart.
- Keep your gaze fixed on the floor.
Movement
- Raise your right arm and left leg simultaneously.
- Keep a straight line from your fingertips to your toes.
- Slowly return to the starting position.
- Repeat the same way on the opposite side.
Breathing
Exhale as you extend your arm and leg, and inhale as you return.
Trainer tips
- Extend your opposite arm and leg in a straight line
- Keep your hips fixed so they don't tilt side to side
- Brace your abs to keep your lower back from arching
Cautions
- If your lower back arches excessively, it can cause pain, so maintain tension in your abs.
- If your shoulders shrug toward your ears, it strains your neck, so lower your shoulders.
- Collapsing the lower back downward
- Rotating and swaying the pelvis
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back Abs |
|---|---|
| Secondary muscles | Glutes · Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 10–15 reps (one side at a time) |
8 similar exercises
Representative exercise: Bird Dog
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.