Bird Dog Crunch
The Bird Dog Crunch is a compound exercise that mainly works the core, lower back and glutes & hips, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Bird Dog Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Hip Abductor (gluteus medius)
How to do the Bird Dog Crunch
Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and knees under your hips.
Engage your core and keep your back flat, avoiding any arching or sagging through your spine.
Simultaneously extend your right arm forward and your left leg straight back until both are parallel to the floor.
Exhale as you smoothly draw your right elbow and left knee in toward each other underneath your torso.
Inhale as you reach back out into the fully extended position, maintaining your balance and stability.
Return your hand and knee to the starting mat position, then switch to the opposite arm and leg.
Bird Dog Crunch FAQs
What muscles does the Bird Dog Crunch work?
The Bird Dog Crunch mainly works the core, lower back and glutes & hips, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis, erector spinae and gluteus maximus.
What equipment do you need for the Bird Dog Crunch?
None. The Bird Dog Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Bird Dog Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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