June 17, 2024
Core Bird Dog Best Bodyweight Exercises POPSUGAR Fitness Photo 33

Why Bird Dogs Exercise is Taking the Fitness World by Storm

Are you tired of the same old crunches and planks? Looking for a fun and effective way to strengthen your core? Look no further than the bird dogs exercise. This simple yet powerful exercise is making waves in the fitness world, helping people of all ages and fitness levels achieve a stronger and more stable core.

What is the Bird Dogs Exercise?

The bird dogs exercise, also known as the quadruped exercise, is a core-strengthening exercise that targets not only your abs but also your lower back muscles. It is named after the way a hunting dog points its paw and tail in opposite directions, mimicking the movement of the exercise.

To perform the bird dogs exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Engage your core and extend your right arm straight in front of you while simultaneously extending your left leg straight back. Hold for a few seconds, then return to the starting position and repeat on the other side.

The Benefits of Bird Dogs Exercise

1. Strengthening your core: The bird dogs exercise targets your abs, lower back, and glutes, helping you develop a strong and stable core. A strong core is essential for maintaining proper posture, preventing back pain, and improving athletic performance.

2. Improving balance and coordination: By challenging your balance and coordination, the bird dogs exercise can help improve your overall body awareness and stability. This can have a positive impact on your daily activities and sports performance.

3. Preventing and rehabilitating lower back pain: The bird dogs exercise not only strengthens your core muscles but also helps stabilize your spine, reducing the risk of lower back pain. It can also be an effective exercise for rehabilitating and preventing injuries in the lower back.

How to Make the Most of Your Bird Dogs Exercise

1. Focus on form: Proper form is essential for getting the most out of your bird dogs exercise. Make sure to keep your back straight and avoid sagging or rounding your spine. Engage your core throughout the movement and avoid letting your hips rotate or your shoulders collapse.

2. Breathe deeply: Remember to breathe deeply and rhythmically throughout the exercise. Inhale as you extend your arm and leg, and exhale as you return to the starting position. Breathing properly can help you maintain stability and control during the movement.

3. Gradually increase difficulty: As you become more comfortable with the basic bird dogs exercise, you can gradually increase the difficulty by adding resistance or incorporating variations. You can try using resistance bands, ankle weights, or performing the exercise on an unstable surface like a Bosu ball.

Incorporating Bird Dogs Exercise into Your Workout Routine

The bird dogs exercise can be incorporated into your workout routine in various ways. You can perform it as a standalone exercise or include it as part of a circuit or superset. Aim for 2-3 sets of 10-15 repetitions on each side, focusing on quality rather than quantity.

Remember to warm up your body before performing the bird dogs exercise and cool down afterward. Stretching your core and lower back muscles can also help improve flexibility and prevent muscle tightness or soreness.


The bird dogs exercise is a versatile and effective core-strengthening exercise that can benefit people of all fitness levels. Whether you’re a beginner or an experienced athlete, incorporating the bird dogs exercise into your workout routine can help you unleash the power of your core and achieve a stronger, more stable body.