Bird Dog
Core · core · beginner
How to do it
From hands and knees with a flat back, reach one arm forward and the opposite leg straight back to hip height, hold for two seconds without letting the hips tip, then return and swap sides.
Muscles worked
Primary: core · Also works: glutes, back, shoulders
Equipment
No equipment
Common mistakes
- Kicking the leg up above hip height, which arches the lower back instead of extending the hip
- Letting the hip on the lifted-leg side rotate up — imagine balancing a glass of water on your lower back
- Rushing through reps; the value is in the two-second still hold at the top
Variations
- Lift only the arm, or only the leg, while you learn it
- Draw the elbow and knee together under the body between reps
- Hold each position for ten seconds
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free