Bird Dog

Also known as: bird dogs, quadruped arm and leg raise, pointer exercise

Bird Dog is a compound exercise for the lower back and glutes. Main target: lower back and gluteus maximus. Also works: lower abs, upper abs, obliques, biceps femoris and anterior deltoid. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementStatic hold

CategoryStrength

Muscles worked

Primary

Lower back Gluteus maximus

Secondary

Lower abs Upper abs Obliques Biceps femoris Anterior deltoid

How to do it

Start on all fours, hands under the shoulders and knees under the hips, back flat.
Brace your core and extend one arm forward and the opposite leg back until both are level with your torso.
Hold for a second without rotating the hips or arching the lower back.
Return to all fours and switch sides; that is one rep.