Bird dog crunch

A isolation exercise for the abs and glutes, with help from the lower back, rear delts. Equipment: no equipment.

Orbit

Drag to rotate

WorksAbsGlutesLower backRear delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: On hands and knees, reach one arm forward and the opposite leg back.
Draw the elbow and knee together under you
Reach long again

Muscles worked

Bird dog crunch: 3D figure mid-rep with the abs and glutes highlighted

Abs · main
Glutes · main
Lower back
Rear delts

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all bird dog crunch alternatives.

Plank leg liftNo equipment
Reverse plankNo equipment
Ab wheel rolloutAb wheel
Angled ab wheel rolloutAb wheel
Anti-rotation press to overheadCable machine
Anti-rotation reverse lungeCable machine

More abs exercises

PlankNo equipment
Hanging knee raisePull-up bar
Cable crunchCable machine
Dead bugNo equipment
Pallof pressCable machine
Turkish get-upKettlebells

Put the bird dog crunch in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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