Bird Dog
- Zielmuskel
- Erector Spinae, Gluteus Maximus
- Synergistenmuskeln
- Deltoid Anterior, Hamstrings
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The bird dog is a body-weight core and back exercise that strengthens the spinal erectors (erector spinae) and glutes (gluteus maximus), with help from the front shoulders and hamstrings. Performed on all fours by extending the opposite arm and leg, it trains anti-rotation stability and is a staple for building a resilient lower back.
Bird Dog: So führst du sie aus
- 1Start on all fours with your hands directly under your shoulders and your knees under your hips, shins flat on the floor.
- 2Set a neutral spine: keep your back flat, your head in line with your torso, and brace your core as if bracing for a light punch.
- 3Slowly extend your right arm straight forward and your left leg straight back at the same time, until both are roughly parallel to the floor.
- 4Reach actively through your fingertips and your heel, keeping your hips and shoulders square to the ground without twisting.
- 5Hold the fully extended position for one to two seconds, keeping your spine neutral and your standing limbs steady.
- 6Lower your arm and leg back under control until your hand and knee return to the start, without letting your back sag.
- 7Repeat on the opposite side, extending your left arm and right leg, and alternate sides for the prescribed reps.
Technik-Tipps
- Brace your abs and squeeze the glute of the working leg so the movement comes from your hips and trunk, not from arching your back.
- Move slowly and deliberately — the goal is control and stability, not speed or range.
- Imagine balancing a glass of water on your lower back so you keep your hips level and avoid rotating.
- Reach long through the extended hand and heel to maximize tension through the spinal erectors and glutes.
Häufige Fehler
- Letting the lower back arch or sag as you extend, which shifts load onto the spine and defeats the core-stability purpose.
- Rotating the hips or shoulders open toward the lifted leg, which trades anti-rotation work for momentum and reduces glute engagement.
- Raising the arm and leg too high above parallel, which forces the lower back to overextend instead of staying neutral.
- Rushing through reps, so you bounce in and out of position and lose the controlled tension that makes the exercise effective.
Häufig gestellte Fragen
What muscles does the bird dog work?
It primarily strengthens the spinal erectors (erector spinae) and the glutes (gluteus maximus), with the front deltoids and hamstrings assisting as you extend and hold the opposite arm and leg.
Is the bird dog good for beginners?
Yes. It is a low-impact, body-weight movement that teaches core bracing and spinal stability, making it a safe starting point for building lower-back and glute strength.
How many sets and reps should I do?
A common approach is 2–3 sets of 8–12 controlled reps per side, holding each extension for one to two seconds. Prioritize a steady, neutral spine over higher reps.
Where should I feel the bird dog?
You should feel it in your lower back and core as they resist movement, and in the glute and hamstring of the extended leg. If you feel pinching in your lower back, you are likely arching or lifting too high.
