Bird Dog – Elbow to Knee

Learn how to do Bird Dog – Elbow to Knee with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Deep Core Lower BackGlutesShoulders No equipment

Bird Dog – Elbow to Knee is a No equipment exercise that primarily targets the Deep Core, with secondary activation of the Lower Back, Glutes, Shoulders. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Bird Dog – Elbow to Knee

A stability and core control variation of the bird dog where you bring your elbow and opposite knee together to engage the abdominals more intensely.


Instructions:


  • Start on all fours with hands under shoulders and knees under hips.

  • Extend one arm forward and the opposite leg backward until both are parallel to the floor.

  • Bring your elbow and opposite knee towards each other under your torso.

  • Extend again to the starting position without letting your hand or foot touch the ground.

  • Repeat for all reps on one side, then switch sides.


Common mistakes:


  • Rounding or arching the lower back excessively

  • Letting the hips rotate instead of keeping them square

  • Moving too fast and losing control

  • Not fully extending the arm and leg

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Muscles & equipment

Primary muscleAbsSecondary muscleLower backSecondary muscleGlutesSecondary muscleShoulders
EquipmentNo equipment

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bird Dog – Elbow to Knee

Type
No equipment exercise
Primary muscle
Deep Core
Secondary muscles
Lower Back, Glutes, Shoulders
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

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FAQ: Bird Dog – Elbow to Knee

What muscles does Bird Dog – Elbow to Knee work?

Bird Dog – Elbow to Knee primarily targets the Deep Core, with secondary engagement of the Lower Back, Glutes, Shoulders.

How do you do Bird Dog – Elbow to Knee correctly?

A stability and core control variation of the bird dog where you bring your elbow and opposite knee together to engage the abdominals more intensely....

Is Bird Dog – Elbow to Knee good for beginners?

Bird Dog – Elbow to Knee has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bird Dog – Elbow to Knee?

Bird Dog – Elbow to Knee requires: No equipment.

What are the benefits of Bird Dog – Elbow to Knee?

Bird Dog – Elbow to Knee strengthens the Deep Core, engages the Lower Back and Glutes and Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bird Dog – Elbow to Knee?

Similar exercises to Bird Dog – Elbow to Knee include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bird Dog – Elbow to Knee better than Decline Crunch?

Both Bird Dog – Elbow to Knee and Decline Crunch target the Deep Core. Bird Dog – Elbow to Knee uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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