How to Do Bird Dog (Version 2)

Bird Dog (Version 2) is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bird Dog (Version 2)

  1. 01Start on all fours with your hands under shoulders and knees under hips.
  2. 02Engage your deep core and maintain a neutral spine from head to pelvis.
  3. 03Slowly extend your right arm forward and your left leg back simultaneously.
  4. 04Hold the extension for two seconds while keeping your hips level to the floor.
  5. 05Return limbs to the starting position without shifting your weight side-to-side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bird Dog (Version 2)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a perfectly flat back by imagining a glass of water resting on your sacrum.

Same coaching engine used inside the A90 app

05 / FAQ

Bird Dog (Version 2) questions

What muscles does Bird Dog (Version 2) work?

Bird Dog (Version 2) is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bird Dog (Version 2) correctly?

Start on all fours with your hands under shoulders and knees under hips. Engage your deep core and maintain a neutral spine from head to pelvis. Slowly extend your right arm forward and your left leg back simultaneously. Hold the extension for two seconds while keeping your hips level to the floor. Return limbs to the starting position without shifting your weight side-to-side.

What is the A90 coach tip for Bird Dog (Version 2)?

Maintain a perfectly flat back by imagining a glass of water resting on your sacrum.

Is Bird Dog (Version 2) suitable for beginners?

Bird Dog (Version 2) is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bird Dog (Version 2)?

No. Bird Dog (Version 2) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bird dog (version 2) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime