Bird Dog | Gymacetamol

Muscles Worked

Primary

Abs / Core

Quick Cues

1

On all fours

2

Extend opposite arm and leg

3

Keep hips level

4

Hold for a beat at the top

Equipment Needed

Bodyweight

Start on all fours with your hands under your shoulders and knees under your hips.
Simultaneously extend your right arm forward and left leg backward.
Hold briefly, keeping your body in a straight line from hand to foot.
Return to the starting position.
Repeat on the opposite side.
Keep your core tight and hips level throughout.
Alternate sides for the desired number of repetitions.

Common Mistakes

Lifting the opposite arm and leg too high

Not keeping the hips level

Rushing through the movement

Pro Tips

Extend your opposite arm and leg simultaneously while on all fours

Hold the extended position for 2-3 seconds for balance

Keep your back flat and avoid rotating your hips

Your Progress

Variations

Dead Bug

Plank

Superman Hold