CORE · COMPOUND
Bird Dog Crunch
A bird-dog variation bringing the elbow and knee together under the torso.
Primary musclesCore
Secondary musclesGlutes, Hip flexors
EquipmentBodyweight
DifficultyBeginner · Anti-Rotation
How to perform
- Start on hands and knees and extend opposite arm and leg.
- Bring them together under the body while keeping balance.
- Reach out again and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.