Train Eat RepeatExercises › Bird dog
Bird dog
From hands and knees, extend one arm and the opposite leg until level with your torso. Pause without arching, then switch.
CoreNo equipmentDifficulty 1 of 3
How to do it
From hands and knees, extend one arm and the opposite leg until level with your torso. Pause without arching, then switch.
Muscles worked
- coreprimary
- lower back
- glutes
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.