Bird Dog

Also known as: Quadruped Arm and Leg Raise

Bird Dog is a isolation strength exercise using body only that trains the lower back.

Open in MyoAmigo →

Primary muscles: Lower Back

Secondary muscles: Abdominals, Glutes

How to do it

1. Start on hands and knees with hands under shoulders and knees under hips.
2. Brace your trunk, then reach one arm forward while extending the opposite leg straight back.
3. Pause with arm and leg level with your torso, keeping your hips square and back flat.
4. Return to the start and repeat on the other side.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Bird Dog from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lower Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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