Exercise Guide

Bird Dog

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Lower Back, Rectus Abdominis, Glutes
Deltoids, Obliques, Hamstrings
rating: Ø 3.87 through 31 votes
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required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
Variations available (23)
Starting PositionExecution

Starting Position

  • go on all fours
  • keep the back straight and the head in extension to the spine
  • look to the ground
  • your abs are braced

Correct Execution

  • lift one arm
  • at the same time, slowly kick back the opposite leg and bring both into the horizontal
  • this requires your stability and coordination
  • come back to the starting position again
  • repeat with the other leg and arm
  • repeat this fitness exercise alternating several times
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Related exercise lists:

Lower Back, Core, Glutes, Rectus Abdominis, Back, Abs