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bird dog — video demonstration

Learn how to do bird dog with proper form: step-by-step instructions, video demonstration and trainer tips. A beginner bodyweight abs exercise — no equipment needed.

watch for these things

  • Engage your core to maintain stability and prevent your back from sagging.
  • Keep your movements slow and controlled to maximize muscle activation and improve balance.
  • Maintain a neutral spine position by looking down at the floor during the exercise.

→ full bird dog guide — step-by-step instructions, muscles worked & all form tips

watch next

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train it, don’t just watch it

bird dog is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

Download on the App Store Get it on Google Play