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Bird Dog 101 Video Tutorial

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Bird Dog
Bird Dog

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Body Weight

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The bird dog is an exercise that targets the abdominal muscles, particularly the rectus abdominis or six-pack muscles. It is a compound exercise that also works the hip flexors, glutes, and shoulders. To perform the bird dog, start on your hands and knees with your knees hipwidth apart and your hands directly under your shoulders. Engage your core and extend one leg back behind you while simultaneously reaching the opposite arm forward. Hold the position for a few seconds, then return to the starting position and repeat with the opposite leg and arm. The bird dog is a great exercise to add to your core routine because it works multiple muscle groups at once. It is also a relatively lowimpact exercise that can be modified to accommodate different fitness levels.

How to Perform

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Tips

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How Not to Perform

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Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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