Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Bird Dog, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Erector spinae, Rectus abdominis |
| Also | Gluteus maximus |
Setup
On hands and knees, back flat, a mat under the knees.
How to do it well
- Reach the opposite arm and leg out long
- Keep the hips and shoulders square
- Pause, then switch
Common mistakes
- Lifting the leg so high the back arches
- Rushing
Free programs with Bird Dog
- Strong for Life (3 day)
- First Push-up (3 day)
- Cyclist's Strength (2 day)
- Lower-Back-Friendly Full Body (3 day)
- Core and Posture (2 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.