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Bird Dog

Learn how to properly perform the Bird Dog with this complete demonstration video.

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What is the Bird Dog?

The Bird Dog is a fundamental exercise to strengthen the core stabilizer muscles and enhance your balance. By practicing this exercise, you also improve your posture by engaging the back muscles.

How to properly perform the Bird Dog

  1. Start on your hands and knees, with your hands under your shoulders and knees under your hips.
  2. Engage your core and keep your back flat.
  3. Simultaneously extend your right arm forward and left leg backward.
  4. Hold the position briefly while maintaining balance.
  5. Slowly return the limbs to the starting position.
  6. Repeat with the left arm and right leg.
  7. Continue alternating sides for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Calisthenics
  • Stretching / Mobility
  • Strength training
Required equipment
Mechanics type
Primary muscle
  • Full body

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An interactive quiz is available to test your knowledge about this exercise.

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