StrengthBeginnerAbsLower backGlutes
Movement atlas
Bird dog
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Muscles
- Abs, Lower back
- Equipment
- Bodyweight
Description
On all fours, extend opposite arm and leg.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Start on all fours with hands below shoulders and knees below hips.
- 2Extend one arm and the opposite leg without rotating the pelvis, return slowly, then alternate.
Common Mistakes
- Lifting the leg too high and arching.
- Shifting the weight abruptly from side to side.
Tips
- Start on all fours with hands below shoulders and knees below hips.
- Extend one arm and the opposite leg without rotating the pelvis, return slowly, then alternate.
Equipment
Bodyweight
Related Exercises
Progressions
Harder variants to challenge yourself
Equivalent Exercises
Interchangeable alternatives
Movements to explore next
Explore other catalogue profiles to compare movements and broaden your exercise selection.