absbody weight
bird dog
bird dog is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start on your hands and knees in a tabletop position. Place your hands directly under your shoulders and your knees directly under your hips, keeping your spine neutral and core engaged.
Step 2. Simultaneously extend your left arm straight forward and your right leg straight backward until they are parallel to the floor, ensuring your hips remain square to the ground.
Step 3. Hold the position for 1-2 seconds at the peak, squeezing your glutes and core to maintain balance without hyperextending your lower back or lifting your head.
Step 4. Slowly return your arm and leg to the starting position under control, then repeat the movement with the opposite side (right arm and left leg).
Muscles & body parts
Primary muscles
abs
Secondary muscles
obliquesglutesrear deltoidshamstrings
Primary body parts
core
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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