Alternating Incline Bird Dog
Advanced anti-extension and anti-rotation on incline for greater challenge
Core & AbsIntermediateStabilityStability
At a glance
| Muscles worked | Primary: Core and shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Stability · Stability |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Position on incline bench on hands and knees
- Step 2: Extend opposite arm and leg
- Step 3: Keep core braced and hips level
- Step 4: Hold briefly then return
- Step 5: Alternate sides
Equipment
- Incline bench optional
Coaching tips
Benefits
Advanced anti-extension and anti-rotation on incline for greater challenge
Common mistakes
Allowing hips to sag or rotate
Make it harder
Slower tempo or add pause
Make it easier
Standard bird dog
Breathing
Steady controlled breathing
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.