How To Do Bird Dog Exercise? Techniques, Types And Benefits

• Start by getting into a tabletop pose. This means that our body will be lying on all fours - knees under the hips and hands under shoulders.
• The back should be straight throughout the movement. Arched back would only increase the chances of back injuries.
• Keep the head down as well - this position will allow the neck and back to be aligned properly. Moreover, when we look up, our necks can get strained due to stress.
• Draw the scapula together. Then, raise the left arm and right leg at the same time. The left arm should be extended forward, while the right leg goes backward.
• Lift them slowly till they get fully extended. Both the arm and leg must be aligned with our flat back.
• Maintain a neutral spine during the lift. The chin should remain tucked as well.
• Stay in this position for a few seconds. Try lengthening the raised arm and leg to feel a more powerful stretch.
• Return back to the starting position, gently lowering the left arm and right leg.
• Continue this process for 10 to 12 reps, then switch sides.

Without following proper techniques, the bird dog workout will just be a waste of time and effort. To get the most out of it, we have got to nail the form. Beginners may feel unsure about the steps involved and end up doing it all wrong.

Here are some tips to help us master the proper form and do it effectively:

1. Avoid Spinal Curve

We should remember to maintain a flat back during the entire exercise. The spine could usually curve when we are lifting the leg. So, we should avoid raising them too high. A spinal curve could result in lower back pain.

2. Don’t Let The Chest Sag

It is also crucial to maintain a proper chest position while performing the bird dog. The chest should not sag since it could lead to the shoulders getting close to the ears. Moreover, dropping the chest toward the floor may also create an arched back.

3. Conduct The Exercise Slowly

We may get tempted to increase the intensity of the exercise in the hopes of getting better muscle engagement. However, uncontrolled momentum and wild swings would only decrease the benefits of the workout.

4. Align The Back And Neck

Our back and neck should maintain a proper alignment during the Bird Dog workout. We may look up or straight ahead while doing the exercise - this is dangerous since we are adding stress to our neck muscles. The best pose for our head is to simply tuck the chin and gaze on the floor.

5. Prevent The Rotation Of Pelvis

Some people may unintentionally rotate their pelvis while practicing the bird dog, but this should be avoided. The bird dog is an anti-rotation exercise, so any pelvic rotation reduces its effectiveness in promoting spinal and pelvic stability. Keep the hips levelled throughout the movement.

6. Breathe Properly

Let’s not forget to breathe deeply while performing the movements. Slow, controlled breathing boosts oxygen intake, which can improve workout performance. Using specific breathing techniques may also help keep the momentum controlled. For instance, try inhaling and exhaling 2 times each for both the lifting and lowering phases.

Bird Dog engages various muscles in the body like erector spinae, obliques, and trapezius. It also targets the gluteus maximus and rectus abdominis. This makes it a full-body exercise that can enhance overall health when practiced consistently.

Here are some benefits of doing a Bird Dog workout:

1. Reduces Lower Back Pain

If we’re feeling discomfort in the lower back, then this exercise may be a boon to relieve the pain. When we perform the exercise correctly, we’ll be reducing the stress on our back muscles.

Moreover, the stretch naturally elongates those muscles, offering even more relief in the process.

2. Improves Spinal Stability

Bird dog is also known to improve spinal stability since it engages various muscles that support our spine - core, hips, and back. This exercise activates the transverse abdominis, which acts as a brace for our spine. 

Balancing on one hand and leg also forces the body to resist rotation and promotes better stability. Moreover, bird dog is also useful for creating better neuro-muscular coordination between our lower and upper body.

3. Promotes Better Posture

Since we have to align our lifted arm and leg with our back in this workout, it can aid to enhance our posture. This alignment helps reduce issues like arching / rounding of the back.

By engaging the erector spinae and rectus abdominis, Bird dog could also strengthen the spine and core. A stronger spine and core muscles mean better stability and removal of bad posture.

4. Enhances Functional Strength

By training to stabilize our spine and strengthen the core muscles, we can efficiently increase our functional strength through this workout.

Better functional strength implies easiness while working on various physical activities like carrying a heavy load or pulling an object.

5. Increases Range Of Motion

When we stretch our legs and opposite arms during a bird dog workout, we move them through nearly their full range of motion. By striving to reach maximum mobility, we can strengthen the muscles around the joints.

Consistent practice of this exercise increases the likelihood of better mobility and less pain while moving the limbs. Thanks to its extension mechanism, it’s regarded as one of the top leg mobility exercises out there.

1. Weighted Bird Dog

This variation is quite simple - it just requires the addition of a weight in our hands. A weight like a dumbbell could provide an extra challenge during the exercise movements.

Remember to start with lighter weights in order to avoid unnecessary injuries like muscle strains. This variation should be avoided by those with severe shoulder or back pain.

Steps To Do:

• Get on all fours, with the hands under shoulders and knees under the hips.
• Carry a light dumbbell in each hand. Remember to keep the back straight and chin tucked.
• Engage the core, and start raising the left hand. Lift the right leg at the same time as well.
• Extend the arm and leg slowly and steadily. Stop when they align with the back.
• Hold this position for 30 seconds, then return to the original tabletop pose.
• Continue this activity for 10 reps.

2. Bird Dog On Swiss Ball

Doing the bird dog stretch on a Swiss ball can be fun yet challenging. This ball adds a challenge due to its unstable surface. This only makes our core muscles work harder to maintain proper balance and coordination.

Steps To Do:

• Lie down on top of a Swiss ball. The belly and chest should be touching the ball.
• The back must be straight and the head should be gazing down on the floor.
• Balance the body through the help of your arms and legs.
• Now, lift the right arm and left leg while working the core muscles.
• Raise them until they get aligned with the flat back.
• Perform the movements slowly to maintain stability in the Swiss ball.
• Hold the pose for a few seconds, then lower the limbs down.
• Repeat this process for desired number of reps.

3. Bird Dog On A Bench

By doing the bird dog stretch on a flat bench, we’ll add an extra challenge to our stability since our feet won’t be supported by a stable surface. Here, we let our feet hang in the air, which makes the core work even harder.

Steps To Do:

• Get into a table top pose on a flat bench. Take care while placing the limbs to avoid falls and slips.
• Now, raise the right arm and left leg at the same time. Extend them while maintaining balance on the bench.
• Once they are fully extended, stay in this position for a few seconds.
• Elongate the limbs at the top to further activate those muscles and joints.
• Slowly lower the limbs and then, switch sides.
• Practice this exercise for 10 to 12 reps.

4. Bird Dog From Pushup Position

This variation, also known as the bird dog plank, is great for engaging the core muscles. Beginners may find it challenging at first, so they can start by lifting one limb at a time.

Once we nail the form, we'll notice stronger muscles supporting the spine and pelvis. Make sure to focus on proper alignment during the exercise - otherwise, there's a higher risk of injury.

Steps To Do:

• Start by getting into a plank pose. The hands and toes must be supporting the entire body weight.
• Take a deep breath, then slowly lift the right arm and left leg.
• Engage the core and draw the shoulder blades together during the lifting phase.
• Hold the extended pose for some seconds. When you feel the burn, lower the limbs back to avoid unnecessary injuries.
• Now, do the same process for the other arm and leg.
• Continue practicing this exercise for desired number of reps.

5. Bird Dog With Resistance Band

Like the weighted bird dog, this variation also adds extra resistance - but this time to the lower body. With a resistance band tied around the leg, this variation can be a hard one to pull off, especially when lifting the leg to its full extension.

Using the resistance band gives our lower body muscles, like the hamstrings, a solid workout. Moreover, our core muscles will also get stronger since they have to work harder to lift the leg.

Steps To Do:

• Loop a resistance band around your feet and sit on a table top pose.
• Keep the back straight and shoulders relaxed.
• Next, engage the abdominal muscles and raise the right leg and left arm. Lift the leg slowly, feeling the resistance due to the band.
• Take the leg as high as possible, but don’t go against the body’s limit.
• Once you reach the best position, hold here for a few seconds.
• Return to the original position and switch the limbs.
• Perform the activity for 5 to 7 reps on each side.

6. Single-Side Bird Dog

As the name suggests, this bird dog variation involves raising the limbs on the same side rather than opposite ones. This version is noticeably more challenging than the standard bird dog, requiring greater balance and coordination to hold the position.

It's best to practice this variation only after mastering the classic bird dog, as it builds on the stability skills.

Steps To Do:

• As usual, get on all fours on the floor. The back must be straight while the neck should not be craning up or down.
• Engage the core and lift the right arm and right leg at the same time.
• The right arm must extend forward, while the right leg will be extended behind you.
• Balance the weight with your left side.
• Raise the limbs till they align in a straight line with your back.
• Stay in this pose for some seconds, then bring the limbs down slowly.
• Conduct this process for 10 to 12 reps, then switch to the left side.

1. Bridge Pose

One of the best alternatives to bird dog, the bridge pose also targets various muscle groups like glutes, abdominal muscles, and hamstrings. It also helps to improve stability and enhance posture.

This yoga pose can be done right at our home and doesn’t need any complex equipment - just a trusty yoga mat and little space is required.

Steps To Do:

• Lie down on the floor with the feet hip width apart. Place the arms by your sides.
• Bend the knees and bring them near your hips.
• Now, start lifting the hips with slow, controlled momentum. Press the palms to support the lift.
• When the back, shoulders, and knees align in a straight line, stop the hip lift.
• Squeeze the glutes at top and stay there for 1 to 3 seconds.
• Lower the hips slowly and get back to the initial pose.
• Practice this workout for 5 to 7 reps.

2. Donkey Kick

Donkey kicks involve extending the leg, much like the Bird Dog exercise. However, they primarily target the gluteal muscles. Practicing this workout may also enhance core stability. Just make sure not to lift the leg too high, as that might cause joint discomfort.

Steps To Do:

• Just like the Bird Dog, start Donkey Kick in the tabletop pose.
• The back must not be arched or rounded. The chin should be tucked and head gazing down.
• Keeping the hands stationary, raise one leg from the ground. Engage the ab muscles during the lifting process.
• Bend at the knee while lifting the leg. Do not raise them too high.
• When the leg is properly extended, hold the pose for 30 seconds.
• Return back to the starting position and switch to the other leg.
• Perform the donkey kicks for 10 to 12 reps.