Bird Dog

Danish: Bird dog

Movement pattern

Anti extension, Anti rotation

Equipment

Bodyweight

Main muscles

Erector spinae, Gluteus maximus, Multifidus

Also works

Deltoid (anterior part), External abdominal oblique, Gluteus medius, Internal abdominal oblique, Transversus abdominis

Stabilisers

Trapezius (lower fibres)

Muscle groups

Lower back, Glutes

Level

Beginner

Type

Compound, static

Load

Bodyweight

Logged as

Reps

Related exercises

Alternatives: Superman

Opposing movement: Bicycle Crunch, Flutter Kick, Handstand, High Knees, Lying Leg Raise, Mountain Climber, Plank, Sit-Up, V-Up

Other names

German: Bird Dog · Spanish: Bird Dog · French: Bird Dog

wger: Bird Dog

Also called: Bird Dogs, Birddog, Quadruped Arm Leg Raise, Quadruped Opposite Arm and Leg

Build a plan See it in the explorer

Identifier: https://overachiever.eu/kg/exercise/bird-dog

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.0.0. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)