ProgreviaBird dog
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How to do it
On all fours, extend the opposite arm and leg at the same time while keeping your hips level. It trains you to resist spinal rotation rather than to flex the spine.
Muscles worked
Mainly lumbar. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.3 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Bird dog compares with other lower back exercises
The catalogue has 6 exercises with lower back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Bird dog is number 1 (tied with one other).
That makes it a good candidate for adding lower back sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Bird dog | bodyweight | Low (0.3 out of 2.2) | Basic |
| Superman hold | bodyweight | Low (0.3 out of 2.2) | Basic |
| Back extensions | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| 45° back extension machine | machine | Moderate (0.9 out of 2.2) | Basic |
| Reverse hyper on bench | machine | Moderate (1 out of 2.2) | Needs coaching |
| Good mornings | barbell | High (1.6 out of 2.2) | Advanced |
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Core exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Bird dog based on your level, goal and available days.
Build your Lower back workout
Generate a full routine with the emphasis on Lower back and Bird dog among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Bird dog work?
Bird dog mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Bird dog should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).
Is Bird dog good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.
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