Liftsmith

Bird dog alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the bird dog, best matches first.

  1. Superman holdTrains the lower back, same movement, no equipment.
  2. Turkish get-upTrains the abs, same movement, needs kettlebells.
  3. Ab wheel rolloutTrains the abs, same movement, needs ab wheel.
  4. Band Pallof pressTrains the abs, same movement, needs resistance bands.
  5. Bicycle crunchTrains the abs, same movement, no equipment.
  6. Cable crunchTrains the abs, same movement, needs cable machine.
  7. CrunchTrains the abs, same movement, no equipment.
  8. Dead bugTrains the abs, same movement, no equipment.
  9. Hanging knee raiseTrains the abs, same movement, needs pull-up bar.
  10. Hanging leg raiseTrains the abs, same movement, needs pull-up bar.
  11. Hollow body holdTrains the abs, same movement, no equipment.
  12. Kettlebell around the worldTrains the abs, same movement, needs kettlebells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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