logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Bird Dog

(3.72)
through 18 votes
Human
muscles:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
synergists:DeltoidsMuscle, ObliquesMuscle, HamstringsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution

Starting Position

  • go on all fours
  • keep the back straight and the head in extension to the spine
  • look to the ground
  • your abs are braced

Correct Execution

  • lift one arm
  • at the same time, slowly kick back the opposite leg and bring both into the horizontal
  • this requires your stability and coordination
  • come back to the starting position again
  • repeat with the other leg and arm
  • repeat this fitness exercise alternating several times