Quadruped Bird Dog

Explore quadruped bird dog in 3D. Focus: Abdominals, Spinal erectors, Gluteus maximus.

Bodyweight · Mat

Setup

Start on hands under shoulders and knees under hips. Brace the abdomen and extend opposite arm and leg without rotating the pelvis.

Exercise guide

  1. Controlled return

    Return through four-point support and change to the opposite arm and leg.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Reach the opposite hand forward and foot back, keeping the pelvis level without arching the back.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.