Bodyweight Back Bird Dog Fly
The Bodyweight Back Bird Dog Fly mainly works the hip abductors (outer thighs) and shoulders, with help from the core, lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Back Bird Dog Fly Muscles Worked
Primary
Hip Abductor (gluteus medius); Side Shoulder (lateral deltoid)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae); Glutes (gluteus maximus)
How to do the Bodyweight Back Bird Dog Fly
Setup
Begin in a quadruped position (all fours) on a mat. Ensure your wrists are directly under your shoulders and your knees are directly under your hips, creating a table-top shape with a neutral spine.
Movement
Engage your core to maintain stability throughout the movement.
Simultaneously lift one arm out to the side and the opposite leg out to the side, maintaining a 90-degree bend in the knee.
Your arm should reach shoulder height while the knee reaches hip height, creating a 'wing' shape.
Keep your hips and shoulders square to the floor; do not twist your torso.
With control, lower both limbs back to the starting position without resting fully on the floor if performing continuous repetitions.
Form Tips
Imagine balancing a glass of water on your lower back to prevent excessive shifting.
Move through the range of motion slowly to maximize stabilization benefits.
Bodyweight Back Bird Dog Fly FAQs
What muscles does the Bodyweight Back Bird Dog Fly work?
The Bodyweight Back Bird Dog Fly mainly works the hip abductors (outer thighs) and shoulders, with help from the core, lower back and glutes & hips. The main muscles are the gluteus medius and lateral deltoid.
What equipment do you need for the Bodyweight Back Bird Dog Fly?
None. The Bodyweight Back Bird Dog Fly is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.