How to do Bird Dog
- Main muscle
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Strength
Secondary muscles
How to do it
This exercise has no instructions in this language yet; the steps below are in the other language.
- 1
Ellerin omuzlarının, dizlerin kalçanın altında olacak şekilde dört ayak pozisyonuna geç.
- 2
Karnını sık, sırtını düz tut.
- 3
Bir kolunu öne, karşı bacağını geriye uzatarak ikisini de yere paralel getir.
- 4
Bir an bekle, kontrollü şekilde geri dön ve diğer tarafla tekrarla; kalçanı döndürme.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Home Bodyweight 3 Days
No equipment needed beyond a chair, a sturdy table and a mat. Good for members' off-site days or as a standalone starter plan. Sessions take 30-40 minutes.
General health · Beginner · Home · 3 days a week · 6 weeks
- Workout program
50+ Low-Impact 3 Days
Joint-friendly machine and dumbbell work plus balance and posture drills. Aims to keep muscle and everyday strength (standing up, carrying, stairs). If only two days are possible, do A and B.
General health · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Hamstring, Core & Mobility Support
Two short add-on sessions a week (25-30 min) alongside a main plan. Strengthens hamstrings, hips and core and opens up hip and shoulder mobility. For desk workers and members with tight hamstrings or a sensitive lower back.
General health · Beginner · Minimal equipment · 2 days a week · 6 weeks