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Bird Dog

Updated

Strengthen your core and improve balance with the Bird Dog! This bodyweight exercise targets your abs, back, and glutes for a stable, stronger you.

Exercise video 2
Exercise video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Muscle Groups

Primary

Secondary

Related Exercises

Instructions

  1. Assume a high plank position with your hands directly under your shoulders and your body forming a straight line.

  2. Engage your core and squeeze your glutes to maintain stability throughout the movement.

  3. Simultaneously lift your right arm straight forward and your left leg straight back until they are parallel to the floor.

  4. Pause for a moment at the top while keeping your hips as level as possible.

  5. Slowly lower your hand and foot back to the starting high plank position.

  6. Repeat the movement by lifting your left arm and right leg, alternating sides with each repetition.