Bird Dog
How to do it step by step, and the muscles it works.
- Body part
- Core
- Equipment
- Bodyweight
- Type
- Isolation
How to do it
- Get on your hands and knees with your hands under your shoulders and your knees under your hips.
- Brace your core and slowly reach one arm forward and the opposite leg back until both are in line with your torso.
- Hold for a moment, then bring them back under you and switch sides.
- Keep your back flat and your hips level; reach long rather than high.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Lower backMain
- AbsHelping
- GlutesHelping
Also known as
Bird Dogs · Birddog · Bird Dog (Bodyweight)