Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Abs

Bird Dog

BodyweightIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Lower back, Abs

Also glutes, delts

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Reach
Main musclesAlso working
  1. 1On hands and knees, back flat
  2. 2Reach one arm and the opposite leg out long
  3. 3Keep your hips level, pause, then switch

Most common mistake

Lifting the leg so high that the lower back arches.

Watch a demo

Good for

  • Top 10 for golf

Compare with

vs Pallof Pressvs Dead Bug
B
For golf
#7 of 17
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferFair
Injury protectionStrong
PracticalityExcellent

Trains the trunk to resist twisting, which the lower back appreciates.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SCable WoodchopCable
  • ASingle-Leg RDLDumbbell
  • ALandmine RotationBarbell
  • BDead BugBodyweight

Takes

None yet
needed to post
280