Abs exercise

Bird Dog

How to do the Bird Dog with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start on your hands and knees with the hands under the shoulders and the knees under the hips. Extend one leg and the opposite arm at the same time. Pause for 3 to 5 seconds, return to the starting position, and switch sides. Continue alternating sides until set is complete.
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Illustration showing the Bird Dog
Targets

Muscles worked

Abs muscle Abs Primary
Technique

How to do the Bird Dog

  1. 1 Start on your hands and knees with the hands under the shoulders and the knees under the hips.
  2. 2 Extend one leg and the opposite arm at the same time.
  3. 3 Pause for 3 to 5 seconds, return to the starting position, and switch sides.
  4. 4 Continue alternating sides until set is complete.