Bird Dog

CoreBackLegsDifficulty 2/5On hands and knees

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.

Your deep core and back muscles keeping you steady, with your glute lifting the extended leg.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.

Compare the technique and difficulty of each variation.

For men Difficulty 2/5

Core / Legs / Back

For men Difficulty 1/5

Legs / Back / Core

See the exercise order in a complete session.

Choose a men's plan and preview your first day.