Bird Dog – Elbow to Knee
Learn how to do Bird Dog – Elbow to Knee with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bird Dog – Elbow to Knee is a No equipment exercise that primarily targets the Deep Core, with secondary activation of the Lower Back, Glutes, Shoulders. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do Bird Dog – Elbow to Knee
A stability and core control variation of the bird dog where you bring your elbow and opposite knee together to engage the abdominals more intensely.
💡 Instructions:
Start on all fours with hands under shoulders and knees under hips.
Extend one arm forward and the opposite leg backward until both are parallel to the floor.
Bring your elbow and opposite knee towards each other under your torso.
Extend again to the starting position without letting your hand or foot touch the ground.
Repeat for all reps on one side, then switch sides.
⚠️ Common mistakes:
Rounding or arching the lower back excessively
Letting the hips rotate instead of keeping them square
Moving too fast and losing control
Not fully extending the arm and leg
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Start Free TrialMuscles Worked by Bird Dog – Elbow to Knee
Equipment
- No equipment
Calories Burned Doing Bird Dog – Elbow to Knee
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Bird Dog – Elbow to Knee
- Type
- No equipment exercise
- Primary muscle
- Deep Core
- Secondary muscles
- Lower Back, Glutes, Shoulders
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Bird Dog – Elbow to Knee
What muscles does Bird Dog – Elbow to Knee work?
Bird Dog – Elbow to Knee primarily targets the Deep Core, with secondary engagement of the Lower Back, Glutes, Shoulders.
How do you do Bird Dog – Elbow to Knee correctly?
A stability and core control variation of the bird dog where you bring your elbow and opposite knee together to engage the abdominals more intensely. 💡...
Is Bird Dog – Elbow to Knee good for beginners?
Bird Dog – Elbow to Knee has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Bird Dog – Elbow to Knee?
Bird Dog – Elbow to Knee requires: No equipment.
What are the benefits of Bird Dog – Elbow to Knee?
Bird Dog – Elbow to Knee strengthens the Deep Core, engages the Lower Back and Glutes and Shoulders.
What exercises are similar to Bird Dog – Elbow to Knee?
Similar exercises to Bird Dog – Elbow to Knee include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch.
Is Bird Dog – Elbow to Knee better than Decline Crunch?
Both Bird Dog – Elbow to Knee and Decline Crunch target the Deep Core. Choose based on your available equipment and training goals.
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