Bird Dog (female) – Video Exercise Guide & Tips

Bird Dog (female) - Video Exercise Guide & Tips

Looking to improve your core strength and stability? Look no further than the Bird Dog exercise!

Watch This Exercise Video

In this video exercise guide, you'll learn proper form and technique to get the most out of this powerful exercise. Whether you're a beginner or an advanced fitness enthusiast, we've got you covered with variations for every level.

Avoid common mistakes and maximize your results with our helpful tips.

Get ready to feel the burn and sculpt your body with the Bird Dog!

Key Takeaways

  • The bird dog exercise improves core strength and engages multiple muscle groups simultaneously.
  • It helps strengthen and tone core muscles over time, enhances balance and stability, and increases posture.
  • The exercise targets abdominal muscles, back muscles, gluteal muscles, shoulder muscles, and hip muscles.
  • There are different variations of the bird dog exercise, such as knee-to-elbow bird dog, bird dog plank, bird dog with resistance band, bird dog with leg lift, and bird dog with arm extension.

Benefits of Bird Dog Exercise

By engaging in the Bird Dog exercise, you can experience various benefits that contribute to your overall fitness and strength.

One of the key benefits of the Bird Dog exercise is improved core strength. As you extend one arm and the opposite leg, you engage your deep abdominal muscles, obliques, and lower back muscles to maintain stability and balance. This exercise effectively targets your core muscles, helping to strengthen and tone them over time.

Additionally, the Bird Dog exercise is excellent for improving balance and stability. As you alternate between extending your arm and leg, you challenge your body's ability to stay balanced and steady. This not only improves your overall balance but also enhances your proprioception, which is your body's awareness of its position in space. By consistently practicing the Bird Dog exercise, you can develop better balance and stability, making everyday movements and activities easier and safer.

Incorporating the Bird Dog exercise into your fitness routine can have significant benefits for your core strength, balance, and stability. It's a simple yet effective exercise that targets multiple muscle groups simultaneously. So, grab a mat, get into the Bird Dog position, and start reaping the benefits for your overall fitness and strength.

Proper Form and Technique

Mastering the proper form and technique of the Bird Dog exercise will ensure maximum effectiveness and prevent injury. By following these guidelines, you can improve your core strength and incorporate the Bird Dog into your daily routine:

  1. Start on all fours with your hands directly under your shoulders and knees under your hips. Keep your spine neutral and engage your core.
  2. Extend your right arm forward while simultaneously extending your left leg backward. Keep your arm parallel to the ground and your leg in line with your body.
  3. Hold this position for a few seconds, focusing on keeping your core engaged and your body stable.
  4. Return to the starting position and repeat on the opposite side, extending your left arm and right leg.

Incorporating the Bird Dog exercise into your daily routine can have numerous benefits. It helps to improve your core strength, stability, and balance. Additionally, it can enhance your posture and support overall body alignment. By performing this exercise correctly, you can effectively engage your core muscles and prevent strain or injury.

Make sure to maintain proper form throughout each repetition, and gradually increase the duration and intensity as your strength improves. Remember, consistency is key when it comes to incorporating exercises like the Bird Dog into your fitness regimen.

Variations for Advanced Levels

To challenge yourself at an advanced level, try incorporating these variations into your Bird Dog exercise routine. These advanced modifications will help you take your workout to the next level and further engage your core and stabilizing muscles.

One challenging variation is the Bird Dog with a leg lift. Start in the standard Bird Dog position, with your hands and knees on the floor. Instead of extending your leg straight back, lift it off the ground while keeping it bent at a 90-degree angle. Hold for a few seconds before lowering it back down. This modification adds an extra challenge to your core stability and requires more control and balance.

Another advanced variation is the Bird Dog with a resistance band. Attach a resistance band around your feet and hold the ends in your hands. As you extend your arm and leg, you'll also be pulling against the resistance of the band. This adds an extra challenge to your upper body and increases the resistance for your core and glute muscles.

Incorporating these challenging variations into your Bird Dog exercise routine will help you continue to progress and strengthen your core and stabilizing muscles. Remember to always maintain proper form and listen to your body to avoid injury.

Common Mistakes to Avoid

To avoid common mistakes while performing the Bird Dog exercise, you should focus on maintaining proper form and technique. Here are some tips for improvement:

  1. Losing core stability: One common mistake is allowing your lower back to sag or your hips to rotate. To avoid this, engage your core muscles by pulling your belly button towards your spine and keeping your back flat throughout the exercise.
  2. Lifting your leg too high: Another mistake is lifting your leg too high, which can strain your lower back and compromise your balance. Instead, focus on keeping your leg parallel to the floor, maintaining control and stability throughout the movement.
  3. Raising your arm too high: Similarly, avoid lifting your arm too high, as it can cause your shoulders to shrug and affect your posture. Keep your arm in line with your shoulder and parallel to the floor, maintaining a stable position.
  4. Rushing through the exercise: One of the most common mistakes is rushing through the Bird Dog exercise, sacrificing proper form for speed. Take your time to perform each repetition with control and precision, focusing on engaging the correct muscles.

Tips for Maximizing Results

To achieve the best results from the Bird Dog exercise, focus on incorporating these key tips for maximizing your workout.

One way to modify the Bird Dog exercise is by using a stability ball. Instead of placing your knees on the ground, rest them on the ball. This adds an extra challenge to your core stability and increases the difficulty of the exercise.

Another modification is to add resistance by using ankle weights. Simply strap on the weights before starting the exercise to engage your muscles even more.

Incorporating the Bird Dog exercise into a full body workout can be highly effective. Start by adding it to your warm-up routine to activate your core muscles and improve stability. You can also include it in your circuit training by performing it between sets of other exercises. This will keep your heart rate up and provide a full body burn.

Lastly, consider combining the Bird Dog exercise with other bodyweight exercises such as push-ups, squats, and lunges to create a challenging and effective workout routine.

Frequently Asked Questions

How Many Calories Does the Bird Dog Exercise Burn?

The bird dog exercise is great for burning calories and building core strength. It's an effective full-body exercise that targets your abs, back, and glutes.

By engaging multiple muscle groups, it increases your heart rate, leading to calorie burn. Additionally, the bird dog requires balance and stability, which further activates your core muscles.

Can the Bird Dog Exercise Help Strengthen the Core Muscles?

Yes, the bird dog exercise can definitely help strengthen your core muscles.

By performing this exercise, you engage your abdominal muscles, lower back, and glutes, which all contribute to a strong core.

Additionally, the bird dog exercise can be modified to suit different fitness levels and goals.

Whether you're a beginner or advanced, there are variations that can challenge you and provide additional benefits such as improved balance and stability.

Is the Bird Dog Exercise Safe for People With Lower Back Pain?

The bird dog exercise can be modified to accommodate lower back pain. By making adjustments to the positioning and intensity of the exercise, you can still benefit from its core-strengthening effects without aggravating your lower back.

Some modifications include using a smaller range of motion or performing the exercise on your knees instead of your toes. These modifications can help alleviate discomfort while still allowing you to reap the benefits of the bird dog exercise.

Can the Bird Dog Exercise Be Modified for Pregnant Women?

During pregnancy, it's important to modify exercises to ensure safety and comfort. The bird dog exercise can be modified for pregnant women by using a stability ball or a chair for support. This modification helps maintain balance and stability while reducing pressure on the lower back.

The bird dog exercise offers several benefits during pregnancy, such as strengthening the core, improving posture, and promoting stability.

Always consult with your healthcare provider before starting any exercise routine during pregnancy.

How Often Should the Bird Dog Exercise Be Performed for Optimal Results?

To get optimal results from the bird dog exercise, it's important to perform it with the right frequency. Regularly incorporating this exercise into your routine will help you reap its benefits.

By consistently engaging in the bird dog exercise, you can improve core strength, stability, and balance.

The recommended frequency for this exercise is typically 2-3 times per week.

Remember to listen to your body and adjust the frequency based on your fitness level and goals.


In conclusion, the bird dog exercise is a highly effective way to strengthen your core and improve stability. By following proper form and technique, you can maximize the benefits of this exercise.

Advanced variations can be added to challenge yourself further. It's important to avoid common mistakes and focus on proper alignment to avoid injury.

With consistent practice and attention to detail, you can achieve great results with the bird dog exercise.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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