Bird Dog – Khuỷu tay đến Đầu gối
Learn how to do Bird Dog – Khuỷu tay đến Đầu gối with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bird Dog – Khuỷu tay đến Đầu gối 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 – Khuỷu tay đến Đầu gối
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
You're a coach? Bird Dog – Khuỷu tay đến Đầu gối is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Bird Dog – Khuỷu tay đến Đầu gối
Equipment
- No equipment
Calories Burned Doing Bird Dog – Khuỷu tay đến Đầu gối
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Bird Dog – Khuỷu tay đến Đầu gối
- 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 – Khuỷu tay đến Đầu gối
What muscles does Bird Dog – Khuỷu tay đến Đầu gối work?
Bird Dog – Khuỷu tay đến Đầu gối primarily targets the Deep Core, with secondary engagement of the Lower Back, Glutes, Shoulders.
How do you do Bird Dog – Khuỷu tay đến Đầu gối 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 – Khuỷu tay đến Đầu gối good for beginners?
Bird Dog – Khuỷu tay đến Đầu gối has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Bird Dog – Khuỷu tay đến Đầu gối?
Bird Dog – Khuỷu tay đến Đầu gối requires: No equipment.
What are the benefits of Bird Dog – Khuỷu tay đến Đầu gối?
Bird Dog – Khuỷu tay đến Đầu gối strengthens the Deep Core, engages the Lower Back and Glutes and Shoulders.
What exercises are similar to Bird Dog – Khuỷu tay đến Đầu gối?
Similar exercises to Bird Dog – Khuỷu tay đến Đầu gối include Crunch dốc, Twist Nga với tạ tay, Dumbbell Turkish Get-Up, Crunch có tạ với tạ tay.
Is Bird Dog – Khuỷu tay đến Đầu gối better than Crunch dốc?
Both Bird Dog – Khuỷu tay đến Đầu gối and Crunch dốc target the Deep Core. Choose based on your available equipment and training goals.
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