Abs & core
Bird Dog Crunch
A bird dog that pulls in: reach your opposite arm and leg out long, then bring your elbow and knee together under you. It works your core, glutes and lower back, and it trains your balance.
- Works
- Core, glutes, lower back, hamstrings
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start on your hands and knees, hands under your shoulders and knees under your hips, back flat.
- 2Reach your right arm forward and your left leg back until they're level with your body.
- 3Pull them in under your body and touch your right elbow to your left knee, rounding your back a little.
- 4Reach back out long. Do all your reps on that side, then switch.
Cues
- Reach long, like someone is pulling your hand and your foot apart.
- Keep your hips level as your leg goes back.
- Move slowly. Steady beats fast here.
Common mistakes
- Kicking the leg too high. Stop when your leg is level with your hips. Going higher arches your lower back.
- Hips tipping open. Keep both hips pointing at the floor as you reach back.
- Rushing the reps. Speed makes you wobble. Take about 2 seconds out and 2 seconds in.
Easier
Keep your toes on the floor as you slide the leg back, or move just the leg and keep both hands down.
Harder
Hold the long reach for 2 seconds on every rep, or pause with your elbow and knee touching.
Try it: 3 rounds of 30 seconds on and 15 seconds off per side.
What's the difference between a bird dog and a bird dog crunch?
A bird dog holds the reach: opposite arm and leg out long, then back down. The crunch adds the pull in, elbow to knee, so your abs work through a range instead of just holding. Both train balance and keep your spine steady.
