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
- Norsk Bird dog
- Svenska Fågelhund
- Dansk Bird dog
- Deutsch Bird Dog
- Español Bird dog
- Italiano Bird dog
- Português Bird dog
- Русский Охотничья собака
- Français Bird dog
Related core exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.