Bird Dog
Step-by-step technique for Bird Dog, an exercise for transverse abs using bodyweight. From the Frog Fitness exercise library.
How to do it
- Get on all fours with hands under your shoulders.
- Brace your core so your back is neutral.
- Extend the opposite arm and leg at the same time.
- Return and switch sides.
Coach tip: Keep your hips level. Move slowly and steadily.
Muscles worked
Primary: Transverse Abs
Secondary: Lower Back, Glutes
Bird Dog is a strength exercise that loads the transverse abs using bodyweight. Log it in Frog Fitness to follow how the load develops over time.
At a glance
- Primary muscle
- Transverse Abs
- Secondary
- Lower Back, Glutes
- Equipment
- Bodyweight
- Type
- Strength