Bodyweight Floor Plank Alternate-Leg-Raise
Glutes·Intermediate·Compound
Exercise guide
Bodyweight Floor Bird-Dog
The Bodyweight Floor Bird-Dog is a core stability exercise that strengthens the abs, lower back, and glutes while improving coordination and balance. It is commonly used to reinforce proper spinal alignment and control.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Floor Bird-Dog
- 01
Start on all fours with hands under shoulders and knees under hips.
- 02
Brace your core and keep your spine neutral.
- 03
Extend one arm forward while extending the opposite leg backward.
- 04
Keep your hips and shoulders square to the floor.
- 05
Hold briefly at full extension.
- 06
Return to the starting position with control.
- 07
Alternate sides for the desired number of reps.
Performance tips
Cues that matter
- Move slowly and with control.
- Avoid arching or rounding your lower back.
- Focus on balance and steady breathing.
Common questions
Frequently asked
What muscles does the Bodyweight Floor Bird-Dog work?
The Bodyweight Floor Bird-Dog primarily targets the Abs. Supporting muscles include Back, Glutes.
Is the Bodyweight Floor Bird-Dog a compound or isolation exercise?
The Bodyweight Floor Bird-Dog is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Floor Bird-Dog?
The Bodyweight Floor Bird-Dog is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Floor Bird-Dog?
The Bodyweight Floor Bird-Dog is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
