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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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