Bird Dog
PullbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Core
Primary Goal
Isometric
UNLOCK FULL WORKOUT LOGGING & CUES
Log sets, reps, velocity metrics, and access 540+ periodized workouts in the NF1 app.
Instructions & Biomechanical Cues
Place a flat cushion or folded towel under your knees for extra cushioning. - Begin on all fours in the tabletop position. - Place your knees under your hips and your hands under your shoulders. - Maintain a neutral spine by engaging your abdominal muscles. - Draw your shoulder blades together. - Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. - Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. - Hold this position for a few seconds, then lower back down to the starting position. - Repeat on one side at a time.",
