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Bird Dog

Bird Dog

The Bird Dog is a beginner none (bodyweight) exercise that works the Abs. Follow the steps below.

Target musclesAbs
EquipmentNone (Bodyweight)
LevelBeginner

How to do the Bird Dog

  1. The Bird Dog is a core stability exercise that enhances balance, coordination, and spinal alignment.
  2. It’s a low-impact movement ideal for strengthening the posterior chain and improving overall functional control.
  3. Begin on all fours with hands under shoulders and knees under hips, keeping your spine neutral.
  4. Extend your right arm forward and left leg backward simultaneously, keeping hips square.
  5. Pause briefly at full extension while engaging your core and glutes.
  6. Return to the starting position and repeat on the opposite side

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.