Bird Dog
Bird Dog is a bodyweight core exercise for the core. If you cannot do it, Cable Crunch or Cable Woodchop are good swaps.
Muscles worked
Core · main
How to do it
- Start on your hands and knees, hands under your shoulders and knees under your hips.
- Brace your core so your back is flat like a table.
- Reach one arm forward and the opposite leg back until both are level with your body.
- Hold a moment, return and switch sides.
Watch out: Rotating your hips or arching your lower back as the leg rises.
Alternatives
Track Bird Dog in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.