Bird Dog: White Label Exercise Explainer

Yes – it’s a silly name, but the BIRD DOG exercise is anything but silly!!  This is the perfect exercise to highlight this week, as our theme at is all about RECOVERY.

I use Bird Dog a lot in my programming!  Just like last week’s super versatile INCHWORM, that we talked about using both in workouts and as an awesome warm up move … the Bird Dog is just as versatile!  Use it in workouts, or even in cooldowns.

I recommend incorporating it into your clients’ post-workout routine, especially after activities that engage the core, such as weightlifting, HIIT workouts, or even long runs.

Bird Dog offers a plethora of benefits for both physical and mental well-being.

Here are the main Benefits of Bird Dog:

Core Strength: By engaging multiple muscle groups simultaneously, including the abdominals, obliques, and lower back, the Bird Dog helps to strengthen the core. A strong core not only improves athletic performance but also supports proper posture and reduces the risk of injury.

Spinal Stability: The controlled movements in the Bird Dog exercise promote spinal stability by strengthening the muscles that support the spine. This can help alleviate back pain and improve overall spinal health.

Balance and Coordination: Balancing on all fours while extending opposite limbs challenges coordination and proprioception (awareness of body position), helping to improve balance over time.

Improved Posture: As the Bird Dog targets the muscles responsible for maintaining proper posture, regular practice can lead to better alignment and reduced strain on the spine and surrounding muscles.

Flexibility: Performing the Bird Dog involves extending the arms and legs, which helps to stretch and lengthen muscles, particularly in the back, hips, and shoulders. This can contribute to improved flexibility and range of motion.

Enhanced Mind-Muscle Connection: The Bird Dog requires focus and concentration to execute with proper form, promoting a stronger mind-muscle connection. This can translate to better control and efficiency in other exercises and daily movements.

Low-Impact Exercise: The Bird Dog is a low-impact exercise that can be suitable for individuals of all fitness levels, including beginners and those with joint issues or injuries. It provides a gentle way to build strength and stability without placing excessive stress on the joints.

Check out the video to learn more about this move, and see it in action!

So, how do you do it? Let’s break it down:

  • Starting Position: Begin on all fours, with your hands directly under your shoulders and knees under your hips. Engage that core!
  • Form: Extend your right arm straight out in front of you, parallel to the floor, while simultaneously extending your left leg straight back behind you, parallel to the floor as well. Keep your hips level and spine neutral throughout the movement.
  • Hold: Hold this position for a few seconds, focusing on maintaining balance and stability.
  • Return: Slowly return to the starting position, and then switch sides, extending your left arm and right leg.

Coaching cues are crucial to ensure your clients nail this move:

  • Encourage them to keep their core engaged throughout the exercise to protect their lower back.
  • Remind them to maintain a neutral spine, avoiding any arching or rounding.
  • Emphasize the importance of controlled movements, rather than rushing through the exercise.

Now, let’s talk about common mistakes to watch out for:

  • Arching the Back: Some clients might arch their lower back excessively, which can strain the spine. Remind them to keep their core tight to prevent this.
  • Lifting the Leg Too High: While it might seem like a good idea to lift the leg as high as possible, it can actually compromise stability and form. Encourage your clients to focus on quality over quantity.
  • Rounding the Shoulders: Ensure your clients maintain a strong, stable position by keeping their shoulders pulled back and down throughout the movement.

Remember, proper form is key to reaping the full benefits of the Bird Dog.

ReBrand and ReShare this Content!

You’re invited to share the Bird Dog exercise explainers with your crew!  Yup – this is a FREE resource … you’re more than welcome to use it!

Grab your white label files to make this content your own!  Drop in your own logo, adjust any colors and styling to match your branding, then share away!

🔗 Edit the Bird Dog Explainer IMAGE >

🔗 Edit the Bird Dog Explainer VIDEO in HORIZONTAL  >

🔗 Edit the Bird Dog Explainer VIDEO in VERTICAL  >

So, there you have it, coaches! Add the Bird Dog to your arsenal of recovery and cool-down exercises to help your clients finish their workouts strong. 

Guess what’s coming tomorrow?  YUP – a white label cool down for you to rebrand and reshare – featuring the BIRD DOG!  Check back then …

What exercise do you want to see next week?  Let me know …

Like this content?  I LOVE your feedback.  It helps me do better and create the content that is needed and helpful to you.  Reach out anytime with feedback, questions, or just to chat 🙂  My door is always open.

Xoxo ~ Ro ~ Your Online Fitness Specialist