Bird Dog Plank Exercise Guide
Exercise Profile
- Target
- Core
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Core
- Secondary Muscles
- Erector Spinae, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bird Dog with Plank
Visualised Target Muscle Groups
Front
Back
How to: Bird Dog Plank
- Start in a plank position with your hands under your shoulders and your body in a straight line.
- Raise your right arm forward and left leg back simultaneously, keeping them parallel to the ground.
- Hold the position for a moment, ensuring stability.
- Return to the starting position and repeat with the left arm and right leg.
- Continue alternating sides for the desired repetitions.
Common Mistakes
- Letting the hips sag towards the ground.
- Lifting the arms or legs too high.
- Not maintaining a neutral spine.
Modifications
- Perform the movement with your knees on the ground.
- Use a reduced range of motion if experiencing discomfort.
Tips
- Keep your core tight and avoid arching your back.
- Ensure your hips remain level during the movement.
- Focus on slow and controlled movements.
Bird Dog Plank Alternatives
Tags
core
waist
strength
balance
stability
body weight
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