Alternating Bird Dog Exercise
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
How To Do The Alternating Bird Dog Exercise Demonstration Video and Guide
The Alternating Bird Dog exercise is a great core strengthening movement that targets the lower back, as well as improving balance and coordination.
To get started:
- Get down on your hands and knees with your arms shoulder width apart, palms flat against the floor.
- Your knees should be directly under your hips, so your thighs are perpendicular to the floor and hip width apart.
- Under control, at the same time, slowly lift and extend your right arm in front of you, and your left leg behind you.
- Hold this position while maintaining deep breaths for up to 8 seconds.
- Slowly lower both your leg and arm back to the floor, and repeat with your opposite arm and leg, maintaining as little movement from your hips and lower back during the transition.
- Continue alternating back and forth and repeat.
Advanced Variation
Beginner Variation
For more exercise demonstration videos, subscribe to our Live Lean TV Daily Exercises YouTube channel.
BROWSE MORE EXERCISES TO LIVE LEAN!
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
Did you enjoy this post on How To Do The Alternating Bird Dog Exercise?
If you enjoyed this post on How To Do The Alternating Bird Dog Exercise, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Question For You:
- Have your ever tried the alternating bird dog exercise?
- Which exercise demonstration do you want to see next?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
2 responses to “Alternating Bird Dog Exercise”