Bird Dog Push-Up
Combine a push-up with the bird dog for a challenging full-body exercise. Strengthen your chest, shoulders, triceps, and core while improving stability
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bird Dog Push-Up
Description
A Bird Dog Push-Up is a compound movement that combines a push-up with the bird dog exercise to work the upper body and core together.
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How to do Bird Dog Push-Up
- 01Setup
Start in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart. Ensure your body forms a straight line from head to heels.
- 02
Lower your chest towards the floor by bending your elbows, keeping them tucked close to your body. Push through your palms to return to the high plank position, fully extending your arms.
- 03
From the high plank, simultaneously extend your right arm forward and your left leg straight back, keeping your hips level and core engaged.
- 04
Hold this bird dog position briefly, then slowly return your hand and foot to the starting high plank.
- 05
Repeat the push-up, then perform the bird dog movement with the opposite arm and leg (left arm, right leg). Alternate sides with each repetition.
Tips
- Maintain a neutral spine throughout the entire movement, avoiding arching your lower back or letting your hips sag during the plank and push-up phases.
- Focus on controlled, deliberate movements, especially during the arm and leg extension, to maximize core engagement and balance. Avoid rushing through the exercise.
- Keep your gaze slightly forward or down to maintain cervical spine alignment with the rest of your body.
- Actively engage your glutes when extending your leg back to help stabilize the pelvis and prevent unwanted rotation.
Common mistakes
- Sagging Hips: Allowing your hips to drop towards the floor during the push-up or plank phases puts strain on your lower back; fix this by actively engaging your core and glutes to maintain a straight line from head to heels.
- Loss of Balance/Rotation: Tilting your body or rotating your hips excessively when extending an arm and leg indicates a lack of core stability; fix this by slowing down the movement and focusing on keeping your hips level and square to the floor.
- Flared Elbows: Letting your elbows flare out wide during the push-up can strain your shoulders; fix this by keeping your elbows tucked in closer to your body at approximately a 45-degree angle.
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Is Bird Dog Push-Up good for beginners?
Bird Dog Push-Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bird Dog Push-Up?
You need Body weight to perform Bird Dog Push-Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bird Dog Push-Up?
Maintain a neutral spine throughout the entire movement, avoiding arching your lower back or letting your hips sag during the plank and push-up phases. Focus on controlled, deliberate movements, especially during the arm and leg extension, to maximize core engagement and balance. Avoid rushing through the exercise. Keep your gaze slightly forward or down to maintain cervical spine alignment with the rest of your body. Actively engage your glutes when extending your leg back to help stabilize the pelvis and prevent unwanted rotation.
What are common mistakes when doing Bird Dog Push-Up?
Sagging Hips: Allowing your hips to drop towards the floor during the push-up or plank phases puts strain on your lower back; fix this by actively engaging your core and glutes to maintain a straight line from head to heels. Loss of Balance/Rotation: Tilting your body or rotating your hips excessively when extending an arm and leg indicates a lack of core stability; fix this by slowing down the movement and focusing on keeping your hips level and square to the floor. Flared Elbows: Letting your elbows flare out wide during the push-up can strain your shoulders; fix this by keeping your elbows tucked in closer to your body at approximately a 45-degree angle.
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Free · iPhone only · Available on the App Store