Bird Dog primarily works the core and glutes. It is categorized as a core movement and uses Bodyweight and Exercise mat.
- Primary muscles
- core and glutes
- Equipment
- Bodyweight and Exercise mat
- Movement pattern
- core
- Catalog difficulty
- 2 of 5
How to do Bird Dog
- Hands under shoulders, knees under hips
- Reach opposite arm and leg long
- Hold steady — hips and shoulders stay level
Common mistakes
- Rotating hips — move slower, smaller range
Muscles worked
The primary catalog target is core, with glutes also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Dead Bug · Plank · Ab Wheel Rollout · Weighted Dead Bug · Front Rack Carry · Medicine Ball Slam
Put Bird Dog into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.