Alternating Bird Dog
The Alternating Bird Dog primarily works the Erector Spinae, with secondary activation of the Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Gluteus Medius, Gluteus Minimus, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Piriformis, Serratus Anterior, Triceps (Long Head). It is a bodyweight isolation exercise at beginner difficulty.
A bodyweight isolation pull exercise targeting the Erector Spinae.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Anterior Deltoid, Brachialis, Gluteus Maximus, Lateral Deltoid, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Piriformis (glutes)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Kneel on mat on all fours with legs and hands slightly apart. Execution: Raise left arm out straight beside head while raising and extending right leg up out behind body. Lower arm and leg to floor to original position. Repeat by raising and lowering right arm and left leg in same manner. Repeat by alternating between opposite sides. Comments: Lift legs and arms deliberately with no jerking. Also seeBird Dog.
Alternative Exercises
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