Bird Dog – Siku ke Lutut
Learn how to do Bird Dog – Siku ke Lutut with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bird Dog – Siku ke Lutut 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 – Siku ke Lutut
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 – Siku ke Lutut
Equipment
- No equipment
Calories Burned Doing Bird Dog – Siku ke Lutut
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Bird Dog – Siku ke Lutut
- 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 – Siku ke Lutut
What muscles does Bird Dog – Siku ke Lutut work?
Bird Dog – Siku ke Lutut primarily targets the Deep Core, with secondary engagement of the Lower Back, Glutes, Shoulders.
How do you do Bird Dog – Siku ke Lutut 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 – Siku ke Lutut good for beginners?
Bird Dog – Siku ke Lutut has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Bird Dog – Siku ke Lutut?
Bird Dog – Siku ke Lutut requires: No equipment.
What are the benefits of Bird Dog – Siku ke Lutut?
Bird Dog – Siku ke Lutut strengthens the Deep Core, engages the Lower Back and Glutes and Shoulders.
What exercises are similar to Bird Dog – Siku ke Lutut?
Similar exercises to Bird Dog – Siku ke Lutut include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.
Is Bird Dog – Siku ke Lutut better than Crunch menurun?
Both Bird Dog – Siku ke Lutut and Crunch menurun target the Deep Core. Choose based on your available equipment and training goals.
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