Bird dog

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How to do it

A cuatro patas, extiende a la vez el brazo y la pierna contrarios manteniendo la cadera nivelada. Enseña a resistir la rotación de la columna en lugar de a flexionarla.

Muscles worked

Mainly lumbar. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Hyperextending the lower back at the top of the movement instead of finishing in a neutral position.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Good mornings
• 45° back extension machine
• Reverse hyper on bench

Add it to your routine

FitnessAI can generate a personalized routine that includes Bird dog based on your level, goal and available days.

Frequently asked questions

What muscles does Bird dog work?

Bird dog mainly works the lumbar muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Bird dog should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for lumbar to your level (about 10–20 sets per muscle per week).

Is Bird dog good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow lumbar.

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