Bird Dog
- Primary musclesLower Back
- EquipmentBody Only
- LevelIntermediate
- TypeIsolation
- ForceStatic
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Bird Dog" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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How to do it
5 stepsStart on all fours with your hands under your shoulders and your knees under your hips. Keep your back flat and your head in line with your spine.
Inhale and reach your right arm forward while lifting your left leg back until both are about level with your torso.
Hold for about five seconds without letting your hips rotate or your lower back sag.
Return to the start and repeat with your left arm and right leg.
Alternate sides for the planned reps.
Move slowly and keep your head still. If you wobble, shorten the hold or lift only the leg first.
To make it harder, bring your elbow and knee together under your torso before extending again.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.