Instructions

1

Start in a tabletop position with hands shoulder-width apart, knees hip-width apart directly under hips, spine neutral, and core engaged

2

Ensure wrists are aligned under shoulders, knees under hips, and maintain a neutral spine with engaged abdominals before beginning movement

3

Slowly lower the hips and torso toward the ground while keeping one leg extended straight behind, allowing the standing leg to bend at knee

4

Drive through the heel and glute of the extended leg to explosively return to the starting position, fully extending the hip while maintaining core stability and neutral spine

PRIMARY MUSCLESGluteus Maximus

SECONDARY MUSCLESHamstrings, Erector Spinae, Quadriceps

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Gluteus Maximus growth, the Bird Dog stands out as a highly efficient Strength, Cardio, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength, Cardio, Stretching movement, perfect for both beginners and elite athletes.
Improves overall Back stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Quadriceps to maintain control of the Body weight.

Exercise Variations

Dumbbell Bird Dog
Cable Bird Dog
Banded Bird Dog

Beginner Tips

If you are new to the Bird Dog , focus on mastering the movement pattern with zero weight before adding Body weight.

Bird Dog