Bird Dog
coreBodyweight
Bird Dog is a bodyweight core movement. It primarily trains the Transverse Abdominis, with the Erector Spinae and Glutes assisting. In Rebar it is logged as weight × reps, so every set contributes to your volume, your estimated 1RM and your Strength Index. It is also called bird dogs, quadruped extension, hovering bird dog.
Movement details
Primary muscle
Transverse Abdominis
Secondary
Erector Spinae, Glutes
Equipment
Bodyweight
Tracked as
Weight × reps
Also known as
bird dogsquadruped extensionhovering bird dog
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 Transverse Abdominis exercises
Movements whose primary mover is also the Transverse Abdominis.
More core with a bodyweight
Same equipment, same area — useful when the rack is busy.