← Back to library
Last updated February 2, 2026
Media unavailable
abs
Bird Dog
Start on hands and knees. Extend your opposite arm and leg simultaneously until straight. Hold for a second to engage your core, then switch sides.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / core
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Begin on all fours on a mat, with your hands directly under your shoulders and your knees under your hips.
- Ensure your back is flat and your core is engaged to maintain stability.
- Step 2Extend Your Arm
- Slowly extend your right arm forward, keeping it in line with your shoulder.
- Make sure to keep your hips stable and avoid twisting your torso.
- Step 3Extend Your Leg
- Simultaneously extend your left leg straight back, keeping it in line with your hip.
- Keep your toes pointed and your leg straight, maintaining balance.
- Step 4Hold the Position
- Hold this position for a few seconds, focusing on keeping your core tight and your back flat.
- Ensure that your head is in a neutral position, looking down at the mat.
- Step 5Return to Start
- Slowly return your arm and leg to the starting position on all fours.
- Maintain control and avoid any sudden movements.
- Step 6Switch Sides
- Repeat the movement by extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
- Step 7Finish the Exercise
- After completing your reps, return to the starting position and take a moment to relax.
- Focus on your breathing and ensure you feel stable before moving on to the next exercise.