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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Abs Obliques Glutes
- Secondary muscles
- Shoulders
- Equipment
- Bodyweight
Bird Dog (Version 2)
4 steps Updated 29/08/2026
Bird Dog (Version 2) is a bodyweight exercise targeting Core Muscles (rectus abdominis, obliques), Lower Back (erector spinae).
Step by step
How to perform it
- Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
- Extend your left leg backward, and right arm forward simultaneously, keeping your extending arm straight, until both are slightly higher than torso level.
- Hold this position briefly, maintaining balance and stability.
- Return to the starting position and repeat the movement with your left arm and right leg.
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Variations and related exercises
Alternate Arm Leg Plank
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Back Lever
Last updated: 29/08/2026
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Bird Dog (Version 2)
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