Bird Dog
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set up on all fours, hands under shoulders and knees under hips, spine long.
- Reach one arm forward and the opposite leg straight back until both are level with the torso.
- Keep the hips square to the floor and the ribs down, then return under control and switch sides.
FORM TIPS
- A cup of water on the low back should not spill. If the hips rotate to get the leg higher, the leg is going too high.
TARGET MUSCLES
Primary
- Lower Back
- Glutes
Secondary
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.