Bird Dog
Intermediate - Strength - Compound

Targeted Muscle Group

Core figure highlighted in blue



Back figure highlighted in blue


Upper Legs figure highlighted in blue

Upper Legs

Recommended Equipment

Body Only equipment

Body Only

How to do it

Steps :

1.) Start by kneeling on all fours with your knees underneath your hips and your wrists under your shoulders.

2.) When in position, extend your right arm away from your body keeping in line with your shoulder and head while you extend your left leg away from your body at the same time.

3.) Hold onto this position for a few seconds then return back to the starting position and repeat but with your left arm and right leg.

4.) Repeat for as many reps and sets as desired.