Sliding Leg Bird Dog
Strengthen your core & improve balance with the Sliding Leg Bird Dog. A great exercise for stability and coordination!
The Sliding Leg Bird Dog mainly works the core, with help from the hip abductors (outer thighs) and back. No equipment needed: it uses just your bodyweight.
Sliding Leg Bird Dog Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Abductor (gluteus medius); Lats (latissimus dorsi)
Sliding Leg Bird Dog Variations and Alternatives
How to do the Sliding Leg Bird Dog
Start in a tabletop position with your hands under your shoulders and knees under your hips.
Engage your core to keep your spine neutral. Avoid arching or sagging in the lower back.
Slowly slide one leg backward while keeping the toe on the ground until your leg is straight and in line with your body. At the same time, extend the opposite arm forward until it is in line with your ear.
Keep your hips square to the ground and your head in a neutral position by looking down at the floor.
Hold this extended position for a moment, ensuring your body forms a straight line from your extended hand to your extended foot.
Slowly bring your hand and knee back to the starting tabletop position.
Repeat the movement with the opposite arm and leg.
Perform the exercise for the desired number of repetitions, alternating sides.
Ensure smooth and controlled movements throughout the exercise to maintain balance and build core stability.
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Sliding Leg Bird Dog FAQs
What muscles does the Sliding Leg Bird Dog work?
The Sliding Leg Bird Dog mainly works the core, with help from the hip abductors (outer thighs) and back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Sliding Leg Bird Dog?
None. The Sliding Leg Bird Dog is a bodyweight exercise, so you can do it anywhere.
What are some Sliding Leg Bird Dog variations and alternatives?
Similar exercises include the 3-Leg Dog Pose, Bird Dog Plank, Bird Dog Hold and Bird Dog.
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