Bird Dog Version Heel-Tap
The Bird Dog Version Heel-Tap is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bird Dog Version Heel-Tap Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Bird Dog Version Heel-Tap
Setup
Begin in a tabletop position on all fours, with wrists directly under shoulders and knees under hips. Ensure your spine is neutral and your core is engaged.
Movement
From the starting position, extend one arm forward and the opposite leg backward, keeping them parallel to the floor.
Bend the extended leg at the knee, bringing the heel toward the glute.
Briefly tap the heel or maintain the flexed position while focusing on hamstring contraction.
Lower the leg back to the extended position and return to the starting tabletop. Focus on stability and avoiding lower back arching throughout the motion.
Bird Dog Version Heel-Tap FAQs
What muscles does the Bird Dog Version Heel-Tap work?
The Bird Dog Version Heel-Tap mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bird Dog Version Heel-Tap?
None. The Bird Dog Version Heel-Tap is a bodyweight exercise, so you can do it anywhere.
Is the Bird Dog Version Heel-Tap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bird Dog Version Heel-Tap go on?
It belongs on leg day in a push/pull/legs routine.
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