Bodyweight Bird Dog

Instructions for proper form

Start in a quadruped position with your hands under your shoulders and knees under your hips. Engage your core and keep your back flat. Slowly extend your right arm forward and left leg backward while maintaining a neutral spine. Hold for a moment, then return to the starting position and switch sides. Ensure your hips remain level and avoid twisting your torso as you extend.

Common mistakes to avoid

Common mistakes include sagging the lower back, twisting the torso, not fully extending the arm or leg, and not engaging the core throughout the exercise. Ensure both sides of the body are worked equally.

Benefits

Specific benefits of the exercise

The Bodyweight Bird Dog improves core stability, enhances balance, and strengthens the muscles of the abdominals, lower back, and glutes.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improvements in core strength and balance within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners, individuals looking to enhance core stability, those rehabilitating from back injuries, and anyone seeking to improve their overall balance and coordination.

Scientific studies supporting its effectiveness

Studies have shown that exercises like the Bird Dog are effective in improving core stability and control. A study published in the Journal of Strength and Conditioning Research highlights exercises that engage multiple muscle groups for better functional performance in daily activities.

Variations

Beginner modifications

For beginners, practice the Bird Dog without extending the limbs fully. Simply raise one limb at a time a few inches off the ground while maintaining a stable core. You can also perform the exercise against a wall or use a foam pad under your knees for more support.

Advanced progressions

To increase the difficulty, try adding a resistance band around your wrists and ankles or performing the Bird Dog on an unstable surface like a stability ball or balance pad, or add a crunch by bringing the elbow and knee together when extending.

Integrations

Complementary exercises

Complementary exercises include planks, side planks, and dead bugs that also target core stability and strength.

Super set recommendations

Pair the Bird Dog with exercises like push-ups or dumbbell rows for a super set targeting upper body strength combined with core stability.

Sample workout routines

Sample workout routine could include 3 sets of 10 reps of Bird Dog, followed by 3 sets of 10 reps of planks, then finish with lower body exercises like glute bridges.

Exercise combinations

Combine the Bird Dog with movements like lunges or squats for a full-body workout that emphasizes balance and control.

Best time to do this exercise in your workout

The Bird Dog can be performed as part of a warm-up routine to activate the core or within a strength training circuit focusing on core stability.