Bird Dog
coreBodyweight
Bird Dog is a bodyweight core movement. It primarily trains the Erector Spinae, with the Glutes and Transverse Abdominis assisting. In Rebar it is logged as weight × reps, so every set contributes to your volume, your estimated 1RM and your Strength Score. It is also called bird dogs, quadruped extension.
Movement details
Primary muscle
Erector Spinae
Secondary
Glutes, Transverse Abdominis
Equipment
Bodyweight
Tracked as
Weight × reps
Also known as
bird dogsquadruped extension
Track your Bird Dog
Log it in Rebar and this page becomes your record for the lift: every session, your heaviest set, and estimated-1RM progression over time.
More Erector Spinae exercises
Movements whose primary mover is also the Erector Spinae.
More core with a bodyweight
Same equipment, same area — useful when the rack is busy.