Push Up to Bird Dog on Box
Combines push-up with stability challenge
Core & AbsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: Core, chest, and shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 6-10 each side |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hands on box in push-up position
- Step 2: Perform a push-up
- Step 3: At top, extend one arm and opposite leg
- Step 4: Hold briefly
- Step 5: Alternate sides
Equipment
- Box or elevated surface optional
Coaching tips
Benefits
Combines push-up with stability challenge
Common mistakes
Sagging hips
Make it harder
Slower transitions
Make it easier
Floor push-up to bird dog
Breathing
Exhale on push-up
Build a workout with this exercise
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