How to Do a Bird Dogs

  1. Start on all fours with your hands aligned under your shoulders and knees under your hips.
  2. Extend your right arm forward and left leg backward simultaneously, keeping both parallel to the floor.
  3. Hold briefly, then return to the starting position.
  4. Repeat with the opposite arm and leg.

Muscles Affected


Primary muscles:Core, lower back, glutes

Secondary muscles:Biceps, shoulders, upper back

Equipment:None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your back flat and avoid arching or twisting your spine. Exhale as you extend your arm and leg. Inhale as you return to the starting position.


Sets And Reps

Do 2–3 sets of 10–12 reps per side.

Benefits of Bird Dogs

  1. Enhances core stability and balance.
  2. Strengthens lower back muscles and improves posture.