What should I feel during Bird-dog?

Ribs and hips stay square while the long limbs move slowly.

What are common mistakes with Bird-dog?

Low back arching; Hips rolling open

How do I progress Bird-dog?

Pause longer at full reach before adding a band.

What can I do instead of Bird-dog?

Dead bug, Pallof press, Side plank with reach

Bird-dog

Hands under shoulders, knees under hips, reach opposite arm and leg.

family=bird dogpattern=anti-rotationforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

absPRIME

glutes68

lower back56

Primary: abs
Supporting: glutes, lower back

Mechanics

Pattern: anti-rotation
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: Ribs and hips stay square while the long limbs move slowly.
Progression: Pause longer at full reach before adding a band.
Regression: Reach only one limb at a time and keep the range short.

Watch for

Low back arching
Hips rolling open

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 24 abs exercises in the Atlas

Progression ladder

Beginner / regression: Reach only one limb at a time and keep the range short.
Standard: Bird-dog
Advanced / progression: Pause longer at full reach before adding a band.

Atlas metrics

Movement pattern: anti-rotation
Primary target: abs
Supporting muscles: glutes, lower back
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Bird-dog?: Hands under shoulders, knees under hips, reach opposite arm and leg.
What should I feel during Bird-dog?: Ribs and hips stay square while the long limbs move slowly.
What are common mistakes with Bird-dog?: Low back arching; Hips rolling open
How do I progress Bird-dog?: Pause longer at full reach before adding a band.
What can I do instead of Bird-dog?: Dead bug, Pallof press, Side plank with reach

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: bird dog
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Dead bug

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Bird-dog -> Dead bug
curated substitution in the Atlas
same target muscle: abs

Train Bird-dog in Gym Mode → Browse the public Atlas →