How to do a bird dog
Hands under shoulders, knees under hips, back flat.
- Reach one arm forward and the opposite leg back.
- Hold a beat with your hips level.
- Bring them back and switch sides.
What it works
You should feel it in your core and low back. Strength move, easy level, for the core, back and hips.
- Coach's cue
- Reach long, hips level
- In a Medium session
- 3 × 8 each side
- Equipment
- None
- Level
- Easy
- Type
- Strength
- Works
- core, back, hips
Moves like this
Side lungeMedium · no gearGlute bridgeEasy · no gearPush-upMedium · no gearPlankMedium · no gearDead bugEasy · no gearGoblet squatMedium · dumbbells, kettlebell, backpack or jugOne-arm rowMedium · dumbbells, kettlebell, jug or backpackOverhead pressMedium · dumbbells, barbell or kettlebellKettlebell swingMedium · kettlebell or dumbbellsCable rowMedium · pulley machineLat pulldownMedium · pulley machineFace pullEasy · pulley machine or bandsWoodchopMedium · pulley machine or bandsBand pull-apartEasy · bandsHanging knee raiseHard · pull-up barSumo squatEasy · no gearCurtsy lungeMedium · no gearCossack squatHard · no gearHip thrustMedium · bench or a chairSingle-leg bridgeMedium · no gearKnee push-upEasy · no gearPull-upHard · pull-up barChin-upHard · pull-up barSlow pull-up lowerMedium · pull-up barBarbell rowHard · barbellBand rowEasy · bandsSupermanEasy · no gearProne Y raiseEasy · no gearPlank shoulder tapMedium · no gearHollow holdHard · no gearRussian twistMedium · no gearV-upHard · no gearPilates hundredMedium · yoga matPilates roll-upHard · yoga matSide-lying leg liftEasy · yoga matBoat holdMedium · yoga matRoller dead bugHard · foam rollerBall hamstring curlMedium · stability ballBall knee tuckMedium · stability ballBall pikeHard · stability ballStir the potHard · stability ballBall dead bugEasy · stability ballBall back extensionEasy · stability ballBall push-upHard · stability ballStrap rowEasy · suspension strapsStrap push-upMedium · suspension strapsStrap Y raiseMedium · suspension strapsStrap hamstring curlHard · suspension strapsStrap pikeHard · suspension straps
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