The Bird Dog exercise is a bodyweight core-stability movement performed on hands and knees. By reaching the opposite arm and leg while keeping your trunk controlled, you practice coordination and resistance to unwanted movement. This CIWO step-by-step guide explains technique, common errors and ways to adjust the difficulty.
How to Perform the Bird Dog
Step 1: Set Up
Begin on hands and knees on a mat. Place your hands beneath your shoulders and knees beneath your hips. Keep your head aligned with your torso and gently brace your abdomen.
Step 2: Reach Opposite Arm and Leg
Slowly reach your right arm forward and your left leg backward. Aim for a long line without lifting either limb higher than you can control. Keep the pelvis as level as possible.
Step 3: Pause and Breathe
Hold for approximately 2–3 seconds while breathing normally. Avoid twisting, excessive lower-back arching or shrugging your shoulders.
Step 4: Return and Alternate
Return both limbs to the mat with control. Repeat with your left arm and right leg. Continue alternating sides.
Muscles Worked
Core and trunk
The abdominal wall, obliques and spinal stabilizers work to resist unwanted trunk rotation and extension.
Hips and shoulders
Glutes contribute to hip extension, while shoulder and upper-back muscles help control the reaching arm.
Recommended Sets and Repetitions
Starting point
Try 2–3 sets of 6–10 controlled repetitions per side, pausing briefly at full reach. Reduce repetitions if your form changes.
Common Mistakes
Arching the back
Do not raise the leg so high that the lower back arches excessively.
Rotating the hips
Keep your hips facing the floor rather than opening the pelvis as the leg lifts.
Moving too fast
Use a smooth extension and return instead of swinging your limbs.
Holding your breath
Continue to breathe comfortably during each repetition.
Modifications and Progressions
Make it easier
Extend just one arm or one leg at a time; use a shorter reach; place a folded mat under the knees for comfort.
Make it harder
Gradually lengthen the reach, add a brief pause, or use a light resistance band only after mastering control.
Where It Fits
Programming
Include Bird Dogs in a warm-up, low-load core circuit or a controlled accessory block. Pair with exercises that suit your ability and goals.
Safety
Comfort first
Stop if you feel sharp or unusual pain. Modify or seek individualized guidance if you have an injury or medical restriction.
CIWO Training Takeaway
Control matters more than height or speed. Keep your trunk steady, reach opposite limbs deliberately, and use a range of motion you can maintain without compensation.
