Sliding Leg Bird Dog
Expert Advice
Keep your core engaged and your spine neutral to prevent any arching in your back during the exercise.
How-to-do Steps
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Engage your core and slide one leg back while reaching the opposite arm forward.
- Keep your hips and shoulders square to the ground.
- Hold the extended position for a moment, then return to the starting position.
- Repeat with the opposite arm and leg.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Sliding Leg Bird Dog primarily targets the Glutes, Lats, Abs, Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes25%
Lats25%
Abs25%
Shoulders15%
Secondary
Hamstrings5%
Chest5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Sliding Leg Bird Dog work?
Sliding Leg Bird Dog primarily targets the Glutes, Lats, Abs, Shoulders. Secondary muscles involved include Hamstrings, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Sliding Leg Bird Dog?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Sliding Leg Bird Dog suitable for beginners?
Sliding Leg Bird Dog is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
