बर्ड डॉग – कोहनी से घुटना
Learn how to do बर्ड डॉग – कोहनी से घुटना with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
बर्ड डॉग – कोहनी से घुटना is a No equipment exercise that primarily targets the Deep Core, with secondary activation of the निचली पीठ, नितंब, कंधे. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do बर्ड डॉग – कोहनी से घुटना
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 बर्ड डॉग – कोहनी से घुटना
Equipment
- No equipment
Calories Burned Doing बर्ड डॉग – कोहनी से घुटना
कैलोरी कैलकुलेटर
MET 3कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: बर्ड डॉग – कोहनी से घुटना
- Type
- No equipment exercise
- Primary muscle
- Deep Core
- Secondary muscles
- निचली पीठ, नितंब, कंधे
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: बर्ड डॉग – कोहनी से घुटना
What muscles does बर्ड डॉग – कोहनी से घुटना work?
बर्ड डॉग – कोहनी से घुटना primarily targets the Deep Core, with secondary engagement of the निचली पीठ, नितंब, कंधे.
How do you do बर्ड डॉग – कोहनी से घुटना 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 बर्ड डॉग – कोहनी से घुटना good for beginners?
बर्ड डॉग – कोहनी से घुटना has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for बर्ड डॉग – कोहनी से घुटना?
बर्ड डॉग – कोहनी से घुटना requires: No equipment.
What are the benefits of बर्ड डॉग – कोहनी से घुटना?
बर्ड डॉग – कोहनी से घुटना strengthens the Deep Core, engages the निचली पीठ and नितंब and कंधे.
What exercises are similar to बर्ड डॉग – कोहनी से घुटना?
Similar exercises to बर्ड डॉग – कोहनी से घुटना include डिक्लाइन क्रंच, डम्बल रशियन ट्विस्ट, Dumbbell Turkish Get-Up, डम्बल वेटेड क्रंच.
Is बर्ड डॉग – कोहनी से घुटना better than डिक्लाइन क्रंच?
Both बर्ड डॉग – कोहनी से घुटना and डिक्लाइन क्रंच target the Deep Core. Choose based on your available equipment and training goals.
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