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Bird Dog exercise images

Bird Dog shown in 2 sequential frames, with male and female athletes, licensed for commercial use in your app. The previews here are watermarked; with a key, the exercise API and CDN serve the full PNGs. See pricing for the trial.

Primary
Core
Secondary
Glutes, Back
Equipment
Bodyweight
Type
Core
Frames
2
Bird Dog exercise image, male athlete, 2 sequential frames
male
Bird Dog exercise image, female athlete, 2 sequential frames
female

How to perform it

  1. 01 Set up on all fours with your hands under your shoulders and your knees under your hips.
  2. 02 Brace your core so your back is flat, and keep your neck long with your eyes on the floor.
  3. 03 Extend one arm straight forward and the opposite leg straight back at the same time.
  4. 04 Reach both to full length so they form a straight line with your torso, no higher than shoulder and hip height.
  5. 05 Keep your hips level and square — do not let one side tip toward the floor.
  6. 06 Return under control and repeat on the other side.

In the API

GET /v1/exercises/bird-dog

{
  "slug": "bird-dog",
  "name": "Bird Dog",
  "primary_muscle": "core",
  "equipment": "bodyweight",
  "category": "core",
  "frame_count": 2,
  "images": { "male": "…", "female": "…" }
}