Bird dogs crunch

Muscles worked: Abs
Abs
🔧 no equipment ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Advanced strength exercise targeting rectus abdominis, obliques, and erector spinae. Requires proficient Bird Dog form. Start on all fours, core braced, spine neutral. Simultaneously extend opposite arm and leg, keeping hips square. Exhale, crunching elbow to knee, rounding your upper back. Return to the extended position. Complete all reps on one side before switching.

Tips

Control your movement with a slow, deliberate pace Maintain a stable core, keeping your torso level Extend your limbs to match your torso's reach

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