Bird Dog
The bird dog exercise is a bodyweight exercise that specifically trains core stability and coordination. In this exercise, the right arm and left leg, as well as the left arm and right leg, are alternately extended while keeping the core stable. This exercise improves balance and enhances control of the body's center, which is especially important for maintaining a healthy posture and preventing back pain. Since it can be performed without equipment, it's also ideal for home workouts. This exercise is particularly suitable for beginners, as it is relatively simple to perform yet still effective.
Bird Dog - the correct execution
- Start in quadrupeed
- Lift the right arm and the left leg from the ground
- Touch the knee with the elbow
- Extend arm and leg
- Bring elbow and knee together again
- Return to the four feet position
- Change arm and leg
Which muscles are trained by Bird Dog?
Primary trained muscles for Bird Dog
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Secondary trained muscles for Bird Dog
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Similar exercises to Bird Dog
Hip Circles
Hip circles are a simple mobility exercise in which the hips are moved in a circular motion to improve flexibility and range of motion in the hip area. This exercise activates the muscles of the lower back, hips, and abs, and helps to distribute joint fluid, leading to better hip mobility and injury prevention.
Hip circles are ideal as a warm-up exercise before physical activities or as part of a mobility routine, as they gently guide the hip joints through their full range of motion.
90 90 Stretch
This stretching exercise primarily targets your gluteal muscles and improves the mobility of your hips and knees. It is especially suitable for beginners in calisthenics and requires no additional equipment.
