Plank Bird Dog: Video Tutorial & Exercise Guide
| Workout | Plank Bird Dog |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Lats |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Plank Bird Dog: Video Tutorial & Exercise Guide
Secondary Muscles Group
Plank Bird Dog: Step-by-Step Guide
- Step 1: Start in a plank position with your wrists directly under your shoulders and your body in a straight line from head to heels.
- Step 2: Engage your core and glutes. Extend one leg behind you and the opposite arm forward, forming a straight line from your hand to your foot.
- Step 3: Hold this position for 3-5 seconds while keeping your hips level and core tight.
- Step 4: Lower your arm and leg back to the plank position and repeat the movement on the opposite side.
- Step 5: Continue alternating sides for the desired number of reps or duration.
Plank Bird Dog: Overview
The Plank Bird Dog is an advanced core exercise that combines elements of the traditional plank and bird dog exercise. It targets the entire core while also engaging your glutes, hamstrings, shoulders, and arms. This movement improves stability, balance, and coordination, making it an excellent choice for full-body strength development.
Plank Bird Dog: Benefits
This exercise strengthens the core, glutes, and back while improving balance and posture. It also enhances shoulder and hip stability, making it beneficial for injury prevention and rehabilitation. The movement teaches coordination between the upper and lower body, which is useful for athletes and anyone looking to improve functional strength.
Plank Bird Dog: Pro Tips & Advanced Techniques
To get the most out of Plank Bird Dog, keep your hips level and avoid letting your lower back sag. Focus on engaging your core and glutes throughout the movement. Move slowly and with control to ensure you are targeting the correct muscles. For an additional challenge, hold the extended position for longer or perform the exercise from a high plank position.
Plank Bird Dog: Progression Plan
Beginner
Intermediate
Advanced
Plank Bird Dog: Frequently Asked Questions (FAQs)
What muscles does the Plank Bird Dog target?
+This exercise primarily targets the core (abdominals and obliques) while also engaging the glutes, hamstrings, shoulders, and arms.
How can I improve balance during the Plank Bird Dog?
+Focus on engaging your core and glutes while keeping your hips level. Move slowly and with control, and avoid lifting your arms and legs too high.
Can beginners do the Plank Bird Dog?
+Yes, beginners can start with the traditional bird dog exercise from an all-fours position to build balance and core strength before advancing to the plank version.
How often should I include this exercise in my routine?
+Plank Bird Dog can be done 2-3 times a week as part of your core or full-body workout routine.
What are common mistakes to avoid during the Plank Bird Dog?
+Avoid letting your lower back sag or lifting your arms and legs too high, which can strain the back and shoulders. Keep your movements controlled and your hips level throughout.
