Bird Dog

Calisthenics / Pilates / Yoga / Total Body / Beginner

0 ratings

Equipment Needed

  • Exercise Mat

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 9 reps
    average reps
  • 20 reps
    best reps
  • 97
    times logged
  • #68
    popularity rank

Average Sitewide Bird Dog Reps

  • 10 reps
    average reps
  • 20 reps
    best reps
  • 33
    times logged
  • #66
    popularity rank

Average Male Bird Dog Reps

  • 9 reps
    average reps
  • 10 reps
    best reps
  • 10
    times logged
  • #223
    popularity rank

Average Female Bird Dog Reps

How to do the Bird Dog:

Muscles Worked

Details

The bird dog is a calisthenics, pilates, yoga, and total body exercise that primarily targets the lower back and to a lesser degree also targets the traps, shoulders, abs, glutes and hamstrings ...more

The bird dog is a calisthenics, pilates, yoga, and total body exercise that primarily targets the lower back and to a lesser degree also targets the traps, shoulders, abs, glutes and hamstrings.

The only bird dog equipment that you really need is the following: exercise mat. There are however many different bird dog variations that you can try out that may require different types of bird dog equipment or may even require no equipment at all.

Learning proper bird dog form is easy with the step by step bird dog instructions, bird dog tips, and the instructional bird dog technique video on this page. The bird dog is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the bird dog video, learn how to do the bird dog, and then be sure and browse through the bird dog workouts on our workout plans page!

Tips

  1. Be sure to tighten your lower back and abs when performing exercise to improve posture and the ability to complete exercise with straining yourself.
  2. It may feel awkward or off balance when first performing. Re-adjust yourself to a more balanced and comfortable position and try again.
  3. Be sure to keep your head and torso in a straight line as well as your arms and legs when fully raised up.

Other Names

  • Hands And Knees Opposites
  • Superman

Types

  • Force Type: N/A
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Exercise Mat

Tips

  1. Be sure to tighten your lower back and abs when performing exercise to improve posture and the ability to complete exercise with straining yourself.
  2. It may feel awkward or off balance when first performing. Re-adjust yourself to a more balanced and comfortable position and try again.
  3. Be sure to keep your head and torso in a straight line as well as your arms and legs when fully raised up.

Other Names

  • Hands And Knees Opposites
  • Superman

Types

  • Force Type: N/A
  • Mechanics Type: Compound