Bird Dog exercise – Mover.tips
The exercise requires a minimum balance and strengthens abs and glutes.
Video demonstration
(excerpt from ‘How to do a Bird Dog (Core Exercise) – Level 1, 2, 3, and 4’
by vimleague)
How to and step by step instructions:
- Kneel in all four, knees with hip-width, hands shoulder-width.
- Raise one leg so that it stays horizontal to the ground.
- At the same time raise the opposite arm, also to be horizontal to the ground.
- Stay in this position a few seconds and return to the all-four position.
- This is one repetition.
Hints & tips:
- Keep your raised arm and leg in a straight line, parallel to the ground.
- Perform the exercise slowly, play attention to the form.
Benefits:
- Activates the lower back at the same time as abs, glutes and tights.
Counting & gamification:
- Do 2 or 3 series of 10 to 14 repetitions.
Muscles worked and body parts involved:
Primary muscles: Abs, Lowerback, Glutes
Secondary muscles: Upper Back, Hamstring
Other names
The exercise can be found with other names. Examples are:
- Bird Dog
- Alternate Arm and Leg
Muscle: Abs
Single Leg Raise on Bench Corner Seated L Sit Legs Raise
Muscle: Lowerback
Corner Seated L Sit Single Leg Raise Corner Seated L Sit Position Floor L Sit Back and Forth See 6 Lower back exercises