Back · Bodyweight
Bird Dogs
How to do the bird dogs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Begin on hands and knees, extend one arm and the opposite leg, keeping the core engaged. Alternate sides.
- 1Feel your core and lower back stabilize as you extend opposite arm and leg
- 2Engage your glutes and shoulder muscles to maintain alignment
- 3Keep the movement slow to feel the muscles controlling your balance
Common mistakes
- Avoid arching your back or letting your hips drop
- Don't let your head droop; keep gaze down and neck aligned
- Avoid rushing; focus on control rather than speed
Muscles worked
The bird dogs works the lower back, upper abs, and glutes.
- Lower BackSupport
- Upper AbsSupport
- GlutesSupport
- HamstringsMinor
- Front DeltsMinor
Kovo programs the bird dogs for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.