Movement study / 3D
Bird dog
Coordinate opposite limbs while keeping the trunk steady.
- Primary muscle regions
- Abdominal muscles · Back stabilizers
- What you need
- Comfortable floor mat
Original simplified 3D figure. Highlights show muscle regions involved, not measured activation or exact anatomy. Playback speed is for viewing, not a prescribed exercise tempo.
Explore the muscular systemPreparing the 3D movement...
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Main: Abdominal muscles, Back stabilizers Supporting: Gluteals, Deltoids
One step at a time.
- Start on hands and knees, with hands below shoulders and knees below hips.
- Reach one arm forward and the opposite leg backward. Keep the pelvis level and avoid arching your back.
- Return both limbs to the floor, then change sides.
The abdominal and back muscles stabilize the trunk as an opposite arm and leg move. The gluteals and shoulder muscles help lift the limbs.