FitCiBird Dog is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes, back. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Get into a quadruped position with your hands directly under your shoulders and knees under your hips.
- Brace your abs to keep your spine in a neutral position.
- Extend the opposite arm and leg at the same time until they are parallel to the floor.
- Hold for 2 seconds while keeping your hips and shoulders level with the floor.
- Bring your arm and leg back under control, then switch sides and continue.
Coaching tip
Imagine a glass of water is balanced on your lower back; extend your arm and leg without moving your torso at all.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.