What muscles does Bird Dog work?

The Bird Dog primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings, Shoulders.

How often should I do Bird Dog?

For optimal results, include Bird Dog in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Bird Dog?

To perform Bird Dog, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Bird Dog suitable for beginners?

Yes, beginners can perform Bird Dog with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Bird Dog at home?

Yes, Bird Dog can be performed at home with minimal equipment. None is typically accessible for home workouts.

Bird Dog

Learn how to do the Bird Dog with proper form, setup, and execution.

This none movement primarily targets hips, including glutes.

How to Perform Bird Dog

1
Get down on all fours with your hands flat and knees supporting your lower body.
2
Your knees should be underneath your hips and your wrists underneath your shoulders.
3
Engage your abs and take a breath.
4
Simultaneously extend your right arm forward and your left leg back, keeping both parallel with the floor and exhale.
5
Hold for a moment, then return to the starting position and breathe in.
6
Alternate sides, doing the same number of reps on each.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.