Strength

Bird Dog

by Jace

A calm, steady move that teaches the trunk to stay level while one arm and the opposite leg reach long.

Bird Dog, frame 1 of 2Bird Dog, frame 2 of 2

How to do it

  1. Kneel on all fours, hands under the shoulders and knees under the hips, back flat.
  2. Reach one arm forward and the opposite leg back until both are level with the floor.
  3. Keep the hips square to the floor and pause for a breath at full length.
  4. Bring them back under you slowly and switch sides.
Pallof PressAbs · Beginner · 3 × 10Barbell Hip ThrustGlutes · Intermediate · 3 × 10ClamshellGlutes · Beginner · 2 × 12Dumbbell Hip ThrustGlutes · Beginner · 3 × 12Glute BridgeGlutes · Beginner · 3 × 12Prone Back ExtensionLower back · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Bird Dog — how to do it, muscles worked · Sport AI