Home Exercises Bird Dog Extension

Bird Dog Extension

Exercise Tips

  • An exercise mat can be used for comfort
  • Tighten abs while doing this
  • Concentrate on keeping your balance

Bird Dog Extension

This exercise targets your entire core abdominals area and requires no equipment to perform.

Muscle Group

Abdominals, Obliques


1 Day a Week to
5 Days a Week



Cardiovascular Benefit

Low to Moderate

Muscle Group: Abdominals, Obliques

Equipment: None

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Abdominals

Starting Position: Begin facing downward towards the floor with both knees and both palms on the floor. Both arms should be fully extended and under your shoulders. Both knees should be perpendicular to the floor and under your hips. Your back should be straight.

  1. 1 Exhale and simultaneously raise your right arm and your left leg off of the floor until both are parallel with the floor. Your right arm and your left leg should remain fully extended as you lift them from the floor. Using your head as a reference for 12 o'clock, raise your arm at approximately the 12 o'clock position and your leg at the 6 o'clock position.
  2. 2 Pause, inhale, and return your right arm and left leg to the floor.
  3. 3 Repeat this process until you have completed all repetitions for the set. Repeat this exercise lifting your left arm and right leg.