Bicycle Crunch
Abs·Beginner
Exercise guide
Bird Dog
The Bird Dog improves core stability, balance, and coordination by extending opposite arm and leg while maintaining a neutral spine.
Category
Balance
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Bird Dog
- 01
Start on all fours with your hands under your shoulders and knees under your hips.
- 02
Brace your core and keep your spine neutral.
- 03
Extend one arm straight forward while extending the opposite leg straight back.
- 04
Keep your hips and shoulders square to the floor.
- 05
Pause briefly at full extension.
- 06
Return to the starting position and repeat on the opposite side.
Performance tips
Cues that matter
- Avoid arching or rounding your lower back
- Keep your hips level throughout the movement
- Move slowly and focus on balance and control
Common questions
Frequently asked
What muscles does the Bird Dog work?
The Bird Dog primarily targets the Abs.
Is the Bird Dog a compound or isolation exercise?
The Bird Dog is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Bird Dog?
The Bird Dog is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bird Dog?
The Bird Dog is rated as beginner difficulty. It is suitable for those new to resistance training.
