Demo & instructions
Bird Dog
Also known as: Quadruped Arm and Leg Reach, Bird-Dog
Instructions
On hands and knees, you reach one arm forward and the opposite leg back while your trunk stays level. A gentle way to practise keeping your midsection steady while your limbs move.
- Movement
- Anti-rotation
- Type
- Isolation
- Level
- Beginner
- Typical range
- 6–16 reps
Setup
- 1Kneel on all fours with hands under your shoulders and knees under your hips.
- 2Set your back flat like a tabletop and look at the floor just ahead of your hands.
Execution
- 1Slide your right arm forward and your left leg back until both are level with your torso.
- 2Pause for a second, keeping your hips and shoulders square to the floor.
- 3Bring the hand and knee back down with control, then switch sides.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
