Bird Dog Overhand Water Bottle Row On Stool v2
Builds strength and muscle in the core
Core & AbsBeginnerStrengthStability
At a glance
| Muscles worked | Primary: Core. Secondary: Lower back, glutes, shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Stability |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the core
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Water bottle optional
- Stool optional
Coaching tips
Benefits
Builds strength and muscle in the core
Common mistakes
Rushing and losing balance
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
Behind Head Below Knees Around the World Plate
Intermediate · 3 sets × 8-10 each directionSide Plank Dip
Beginner · 3 sets × 8-10 each sideInner Thigh Knee Tuck to Leg Lift from Side Plank
Advanced · 3 sets × 8-10 each sideSeated Iso Crunch Weight Plate Around the World
Intermediate · 3 sets × 8-10 each directionfull sit up on decline bench w Rey
Beginner · 3 sets × 10-12 repsSide Plank Inner Thigh Knee Tuck
Intermediate · 3 sets × 10-12 each sideGeneral 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.