Exercise library / Core
Bird dog
Core · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Lower back, Abs.
Secondary: Glutes.
What it is called elsewhere
- Norwegian Fuglehund
- Swedish Fågelhund
- Danish Bird dog
- German Bird Dog
- Spanish Bird dog
- Italian Bird dog
- Portuguese Bird dog
- Russian Охотничья собака
- French Bird dog
Related core exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.