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How to Do Bird Dog — Form, Muscles & Tips

Learn how to do the Bird Dog: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Start on all fours with wrists under shoulders and knees under hips.
  2. Brace your core and simultaneously extend one arm forward and the opposite leg backward.
  3. Keep your hips level and avoid rotating.
  4. Hold briefly at the top.
  5. Return to the starting position and switch sides.
  6. Repeat for the desired number of repetitions per side.