Bird Dog
Trains the glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Bird Dog
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Bird Dog trains
Technique
How to do the Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips, keeping your back flat and core engaged.
- Simultaneously extend your right arm straight forward and your left leg straight back until both are in line with your torso.
- Hold briefly at the top, keeping your hips level and your back flat.
- Return your arm and leg to the starting position with control, then repeat with your left arm and right leg. Continue alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your hips square to the floor; avoid rotating or tilting as you extend your limbs.
- Move slowly and with control rather than swinging your arm and leg up.
- Engage your core throughout to keep your lower back from arching.
- Squeeze your glutes as you extend your leg to maximize activation.
Substitutes
Swap Bird Dog for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bird Dog for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.