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Bird Dog Alternative

12 substitute exercises that target the same muscles

1
Reverse Plank demonstration

Reverse Plank
2
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
3
Kneeling Pulse demonstration

Kneeling Pulse
4
Kettlebell Swing demonstration

Kettlebell Swing
5
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
6
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
7
Tiger Curl Pose demonstration

Tiger Curl Pose
8
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
9
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
10
Kettlebell Single-Arm Swing demonstration

Kettlebell Single-Arm Swing
11
Sliding Leg Bird Dog demonstration

Sliding Leg Bird Dog
12
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bird Dog trains

Primary Erector Spinae Gluteus Maximus Rectus Abdominis

Secondary Deltoid Anterior Hamstrings Obliques

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