Bird Dog Crunch
Quick answer
Bird Dog Crunch is a beginner compound bodyweight exercise that mainly works the abs, with the glutes, hamstrings and lower back assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
Secondary
How to do Bird Dog Crunch
- 1
Start in tabletop position with your hands under your shoulders and your knees under your hips.
- 2
Together, straighten your left arm and right leg up and behind you as high as you comfortably can.
- 3
Bring your active limbs down to meet your elbow and knee under your torso, doing a crunch and holding for a moment.
- 4
Raise your arm and leg high again before doing another crunch. Repeat for as many reps as necessary.
- 5
Repeat on the opposite side.
Form cues
- Keep your lower back neutral as you extend, and gently round your back during the crunch. Try not to collapse in the middle.
- Keep your neck in a neutral position.
- Move slow and steady, do not rush.
- Use a mat, if you have one, to take pressure off your knees.
Breathing: 1. Focus on keeping your breathing steady. 2. Inhale as you lift your limbs. 3. Exhale as you crunch.
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