For men · Lying on your back
Dead Bug
CoreLegsBack
Lie on your back with your knees bent and raised and your arms extended upward.
For menOn hands and knees
Bird Dog
A floor core, back, and legs exercise from the men’s track. Start on all fours with a neutral spine and your core engaged.
How to do it
Start on all fours with a neutral spine and your core engaged.
Extend one arm and the opposite leg, pause briefly, and switch sides without rotating your hips.
What you should feel
Your deep core and back muscles keeping you steady, with your glute lifting the extended leg.
About these numbers and scores
Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.
- Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 2,358 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
- Popularity. A count ranking within the men’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
- Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 2,332 account-days ÷ 1,952 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
- Difficulty. 2/5 — lower demand on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
- Clarity. 5/5 — clearest to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
- In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.
These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.
Full method, scale and data coverageTry instead
The exercises the app offers in its place: easier, harder or just different.
For men · Standing
Cross Toe Touches
LegsBackCore
Stand with your feet wide and your arms extended to the sides.
Workouts with this exercise
Ready-made sessions that include bird dog.
8 min10 movements
For menIntermediateBack
No-Bar Back Builder
Bar-free pulling: W-pulls, I-lifts and supermans, backed by planks and bridges.
12 min16 movements
For menAdvancedBack
Bulletproof Back
Advanced back-and-core circuit with side planks, prone raises and single-leg bridges.
15 min20 movements
For menBeginnerFull body
Men’s Beginner Plan, Day 1
The complete short session from day 1 of the men's beginner plan, including warm-up and cool-down.
8 min10 movements
For menBeginnerFull body
Men’s Beginner Plan, Day 5 – Undo the Desk
The complete short session from day 5 of the men's beginner plan, including warm-up and cool-down.
8 min10 movements
Plans with this exercise
- Men’s Beginner Plan6 days of 30, from day 1
- Men’s Easy Plan8 days of 30, from day 1
- Men’s Intermediate Plan4 days of 30, from day 5
- Men’s Advanced Plan4 days of 30, from day 5
- Men’s Expert Plan4 days of 30, from day 2