Alternating Dumbbell Bird Dog Crunch
The Alternating Dumbbell Bird Dog Crunch mainly works the lower back and glutes & hips, with help from the core and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Dumbbell Bird Dog Crunch Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Front Shoulder (anterior deltoid)
How to do the Alternating Dumbbell Bird Dog Crunch
Setup
Begin in a quadruped position (on all fours) on a yoga mat, with knees directly under hips and hands resting on dumbbells directly under shoulders.
Movement
Engage Core: Brace your abdominals tightly to maintain a neutral, flat spine throughout the move.
Extend: Simultaneously extend one arm forward and the opposite leg backward, keeping them parallel to the floor without letting your hips rotate or your lower back arch.
Balance: Focus on keeping your glutes and shoulders engaged to prevent wobbling.
Return: Slowly bring the arm and leg back to the starting quadruped position with control, keeping the weight stable.
Switch: Alternate sides for each repetition.
Alternating Dumbbell Bird Dog Crunch FAQs
What muscles does the Alternating Dumbbell Bird Dog Crunch work?
The Alternating Dumbbell Bird Dog Crunch mainly works the lower back and glutes & hips, with help from the core and shoulders. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Alternating Dumbbell Bird Dog Crunch?
None. The Alternating Dumbbell Bird Dog Crunch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Dumbbell Bird Dog Crunch go on?
It belongs on leg day in a push/pull/legs routine.
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