Dynamic Bird Dog

Muscles worked

Setup

1. Begin on all fours in a quadruped position on a flat surface or mat.
2. Place your wrists directly under your shoulders and your knees directly under your hips.
3. Maintain a neutral spine and engage your core by pulling your navel toward your spine.
4. Distribute your weight evenly across your hands and knees.

How to do it

1. Simultaneously extend your right arm forward and your left leg backward until both are parallel to the floor, exhaling as you reach.
2. Hold the peak extension for one second, focusing on creating a straight line from your fingertips to your heel.
3. Inhale as you slowly return to the starting position with controlled tempo.
4. Repeat the movement on the opposite side (left arm and right leg) and continue alternating sides.

Form checklist

• Keep your hips and shoulders square to the floor throughout the entire movement.
• Avoid arching your lower back or flaring your ribs as you extend your limbs.
• Keep your neck in a neutral position by looking at the floor slightly ahead of your hands.
• Flex your foot (toes toward shin) on the extended leg to better engage the glutes.

Pro tips

• Focus on 'reaching' for opposite walls rather than lifting your limbs high to maximize spinal decompression and core tension.
• Squeeze the glute of the extended leg at the top of the movement to ensure the lift comes from the hip rather than the lower back.

Make it harder

• Add a 'crunch' phase by bringing your elbow and knee together under your torso between extensions without touching the floor.
• Perform the movement from a high plank position or with your knees hovering an inch off the ground to significantly increase the stability demand.

Frequently asked

What muscles does the dynamic bird dog work?

The dynamic bird dog primarily targets the abs, obliques, and trapezius, and also works the erector spinae, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the dynamic bird dog?

The dynamic bird dog requires no equipment — just your body weight.

Is the dynamic bird dog good for beginners?

Yes. The dynamic bird dog is a beginner-friendly movement and a strong foundation to build on.

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