Bird-Dog

Muscles worked by the Bird-Dog

Primary

Lower BackErector SpinaeDeep CoreTransversus Abdominis

Secondary

GlutesGluteus Maximus

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, transverse abdominis, transversus abdominis.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Bird-Dog

1. Start on all fours with a neutral spine.
2. Extend your right arm forward and left leg back simultaneously.
3. Hold for a moment, then return.
4. Repeat on the other side.
5. Alternate.

Form tips

• Move slowly and with control.
• Keep hips level throughout.

At a glance

Bird-Dog in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Back Extension
• Bird Dog Hold
• Machine Back Extension
• Superman
• Ab Wheel Rollout
• Cable Pallof Press
• Camel Pose
• Dead Bug

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bird-dog",
  "name_en": "Bird-Dog",
  "name_de": "Bird-Dog",
  "name_es": "Bird-Dog",
  "description_en": "A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.",
  "description_de": "Eine Rumpfstabilitätsübung, bei der der gegenüberliegende Arm und das Bein gestreckt werden – fordert Rückenstrecker und tiefe Rumpfmuskeln.",
  "description_es": "Un ejercicio de estabilidad del core que extiende el brazo y la pierna opuestos para trabajar los erectores espinales y el core profundo.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "erector_spinae",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "endurance",
    "rehabilitation"
  ],
  "tags": [
    "core",
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "back-extension",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start on all fours with a neutral spine.",
    "Extend your right arm forward and left leg back simultaneously.",
    "Hold for a moment, then return.",
    "Repeat on the other side.",
    "Alternate."
  ],
  "instructions_de": [
    "Starte auf allen Vieren mit neutraler Wirbelsäule.",
    "Strecke gleichzeitig den rechten Arm nach vorne und das linke Bein nach hinten.",
    "Halte kurz, dann kehre zurück.",
    "Wiederhole auf der anderen Seite.",
    "Wechsle ab."
  ],
  "instructions_es": [
    "Comienza a cuatro patas con la columna en posición neutra.",
    "Extiende el brazo derecho hacia adelante y la pierna izquierda hacia atrás simultáneamente.",
    "Aguanta un momento, luego vuelve.",
    "Repite en el otro lado.",
    "Alterna."
  ],
  "tips_en": [
    "Move slowly and with control.",
    "Keep hips level throughout."
  ],
  "tips_de": [
    "Bewege dich langsam und kontrolliert.",
    "Halte die Hüften während der gesamten Übung waagerecht."
  ],
  "tips_es": [
    "Muévete lentamente y con control.",
    "Mantén las caderas niveladas en todo momento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/bird-dog-start.webp",
      "peak": "images/flat/bird-dog-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bird-dog");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.