Bird Dog Version 4-Pose
The Bird Dog Version 4-Pose mainly works the glutes & hips, with help from the hamstrings, lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bird Dog Version 4-Pose Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Bird Dog Version 4-Pose
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 spine in a neutral, flat position throughout the movement.
Exhale as you slowly slide and lift one leg straight back behind you without letting your hips twist.
Hold the extension briefly at the top while keeping your leg parallel to the floor.
Inhale as you gently lower your leg back down to the starting position on the mat.
Alternate sides with each repetition while maintaining a steady and controlled pace.
Bird Dog Version 4-Pose FAQs
What muscles does the Bird Dog Version 4-Pose work?
The Bird Dog Version 4-Pose mainly works the glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the gluteus maximus.
What equipment do you need for the Bird Dog Version 4-Pose?
None. The Bird Dog Version 4-Pose is a bodyweight exercise, so you can do it anywhere.
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