Bird Dog
Muscles worked: Abs (assisted by back, glutes).
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Brace your midsection so your back stays flat.
- Reach one arm forward and the opposite leg back, both long.
- Keep the hips level - do not let one side rotate up.
- Return under control and alternate sides slowly.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Opposite arm and leg reach long
- Hips stay level - slow and controlled
Logging it
IronPack suggests working in the 10 to 16 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Front Lever - back, abs
- Human Flag - abs
- Dragon Flag - abs
- Cable Crunch - abs
Track the bird dog properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.