Outdoor Bird Dog

Beginner Level of Difficulty

The bird dog is a beginner level core exercise that targets the glutes, shoulders and core.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Exercise Instructions

outdoor bird dog - step 1

Step 1

Start in a kneeling position with your hands under your shoulders and your knees hip width apart.

outdoor bird dog - step 2

Step 2

Lift one leg and the opposite arm and fully extend keeping your core engaged the entire time.

outdoor bird dog - step 3

Step 3

Return your arm and leg back to the starting position and repeat on the other side.