Bird Dogs – Quick Guide 2021

What Is the Bird Dog Exercise

The Bird dog exercise is again a simple but effective workout that targets the core and can even relieves back pains. This is an exercise suitable for all ages and can be used to prevent injury, align your spine, and recover from low back pain.

What Are the Benefits of the Bird Dog?

  • Improves core stability
  • Improves shoulder stability and mobility
  • Provides better body awareness and coordination
  • Stronger glutes, lower back, and ab muscles.
  • Improves spine alignment and helps recover from lower back pain. 

What Muscles Does the Bird Dog Exercise Work?

  • erector spinae muscle
  • Gluteus
  • trapezius muscles of the upper back
  • deltoids of the shoulder
  • hamstrings on the back of the thigh
  • pectoralis and serratus muscles of the chest
  • triceps of the upper arm

How to Do a Bird Dog Exercise?

  • Begin on all fours in the tabletop position.
  • Place your knees under your hips and your hands under your shoulders.
  • Maintain a neutral spine by engaging your abdominal muscles.
  • Draw your shoulder blades together.
  • Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 
  • Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
  • Hold this position for a few seconds, then lower back down to the starting position.
  • Raise your left arm and right leg, holding this position for a few seconds.
  • Return to the starting position. 
  • Repeat the round
steps to do the Bird dog exercise

General Tips for Doing a Bird Dog 

  • Maintain a steady and smooth breathing
  • Move slowly for maximum result
  • Don’t allow your chest to sink down toward the floor.
  • Keep your spine neutral and engage your core to prevent your back from sagging.
  • Avoid lifting your leg too high or allowing your spine to curve past its natural position.
  • Keep the back of your neck in line with your spine. 

How Many Bird Dogs Should You Do a Day 

You can easily start off with 8-12 bird dogs a day in 3 sets, and then slowly increase the number over time.