Bodyweight Bird Dog Knee to Elbow

Instructions for proper form

Start in a quadruped position with your hands directly beneath your shoulders and knees under your hips. Engage your core. Extend your right arm forward while simultaneously bringing your left knee towards your left elbow, keeping your back flat and avoiding sagging or arching. Return to the starting position and repeat with the opposite arm and knee. Maintain a steady and controlled movement throughout.

Common mistakes to avoid

Avoid rounding or arching your back during the movement. Do not let your hips rotate; focus on keeping your pelvis stable. Ensure you’re not pushing your head forward or tensing your neck excessively. Avoid rushing; perform the exercise with control.

Benefits

Specific benefits of the exercise

Strengthens the abdominals, enhances core stability, improves balance and coordination, and activates both the upper and lower body simultaneously.

Expected results and timeframe

With consistent practice (2-3 times a week), expect improved core strength and stability within 4-6 weeks, with enhanced balance and coordination over time..

Who this exercise is best for

Ideal for beginners, those recovering from injury, or individuals looking to enhance core stability and overall body control. It’s also suitable for athletes seeking to strengthen their abdominal muscles.

Scientific studies supporting its effectiveness

Studies have shown that exercises like the Bird Dog activate multiple muscle groups in the core and are effective in enhancing stability in the transverse and sagittal planes, leading to improvements in athletic performance and reduced injury risk.

Variations

Beginner modifications

If full movement is difficult, perform the exercise by just reaching your arm forward without bringing in the knee, or perform the exercise with your hands elevated on a bench or step to reduce difficulty.

Advanced progressions

Progress to adding a resistance band for added tension, or perform the movement on an unstable surface like a balance cushion to challenge your stability further.

Integrations

Complementary exercises

Integrate with exercises like planks, bird dogs without knee movement, or side-lying clamshells to target various core muscles.

Super set recommendations

Pair with a workout that includes planks or glute bridges for an effective core and stability super set.

Sample workout routines

Incorporate into a full-body routine: 3 sets of 10-15 reps of Bird Dogs, followed by 3 sets of 30 seconds of Planks, and 3 sets of 10-15 reps of Glute Bridges.

Exercise combinations

Combine with planks, side planks, and leg raises to create a comprehensive core workout.

Best time to do this exercise in your workout

Best performed as part of your core stability section, ideally after a dynamic warm-up and before more intense lifting or cardio segments.