LiftsmithBird dog
A isolation exercise for the lower back and abs, with help from the glutes. Equipment: no equipment.
Orbit
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WorksLower backAbsGlutes
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: On hands and knees, back flat.
- Reach one arm and the opposite leg long
- Hips don't tip
Muscles worked
Equipment
None. You can do it anywhere. See more exercises by equipment.
Alternatives
Exercises that train the same main muscles. See all bird dog alternatives.
More lower back exercises
Put the bird dog 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.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever