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Bird Dog Elbow to Knee
Beginner - Strength - Compound
Targeted Muscle Group
Core
Back
Upper Legs
Recommended Equipment
Body Only
How to do it
The bird dog elbow to knee exercise is a dynamic core exercise that targets the abdominal muscles, lower back, and stabilizing muscles throughout the body.
Begin on your hands and knees on a mat or soft surface. Your hands should be directly under your shoulders, and your knees should be under your hips, forming a tabletop position. Engage your core muscles to maintain a neutral spine position, keeping your back flat and avoiding overarching or rounding.
Extend your right arm straight out in front of you, parallel to the ground, while simultaneously extending your left leg straight back behind you, parallel to the ground. Your arm and leg should be fully extended, forming a straight line with your body.
From the extended position, simultaneously bend your right elbow and your left knee, bringing them towards each other under your body. Aim to touch your right elbow to your left knee underneath your torso, or as close as possible without compromising form. Contract your abdominal muscles as you perform this movement, feeling the crunch in your core.
Fully extend your right arm and left leg back out to the starting position, returning to the tabletop position.
Repeat the movement on the opposite side, extending your left arm and right leg this time.
Bring your left elbow to your right knee underneath your body, then return to the starting position.
Exhale as you bring your elbow to your knee, engaging your core muscles. Inhale as you extend your arm and leg back out to the starting position.
