Bird Dog
Complete guide to Bird Dog. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires none. Step-by-step instructions and expert tips.
How to Perform Bird Dog
Get down on all fours with your hands flat and knees supporting your lower body.
Your knees should be underneath your hips and your wrists underneath your shoulders.
Engage your abs and take a breath.
Simultaneously extend your right arm forward and your left leg back, keeping both parallel with the floor and exhale.
Hold for a moment, then return to the starting position and breathe in.
Alternate sides, doing the same number of reps on each.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |