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Bird Dog 7s · no sound

Bird Dog

A quadruped core drill that extends one arm and the opposite leg while the trunk resists rotation and extension.

Primary muscle
Abs, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Movement
Core
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How to do it

  1. Kneel on a mat and set each hand below its shoulder and each knee below its hip.
  2. Brace your abdominals and set your spine flat with your neck in line with your back.
  3. Extend one leg straight behind you until it is roughly parallel to the floor.
  4. At the same time reach the opposite arm forward to shoulder height, keeping the hips level.
  5. Hold briefly while resisting any rotation through the pelvis.
  6. Return the hand and knee to the floor under control, then repeat on the other side.

Common mistakes

  • Letting the hips rotate toward the lifted leg, which removes the anti-rotation demand entirely.
  • Lifting the leg above hip height, which arches the lower back instead of loading the core.
  • Letting the chest sag between the shoulder blades, which shifts support onto the shoulder joints.
  • Rushing the reps, which replaces core control with momentum and balance corrections.

Muscles worked

Primary
AbsLower Back
Secondary
Front DeltsGlutes

Same movement, other equipment

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Good to know

What muscles does the Bird Dog work?
Mainly the abs and lower back. It also works the front delts and glutes.
What equipment do you need for the Bird Dog?
None. It is a bodyweight exercise.
Is the Bird Dog good for beginners?
GymVim rates it beginner.

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