Sliding Leg Bird Dog
Gym Exercise Card
Equipment
The sliding leg bird dog is a core-strengthening exercise that improves balance and stability. It primarily targets the core, glutes, and shoulders by requiring controlled movements and maintaining a strong plank position while extending opposite limbs.
How to do it
- Start in a plank position with knees on slide discs on the floor.
- Extend your left arm forward while sliding your right leg back, keeping hips stable.
- Return to the starting position and switch sides, extending right arm and left leg.
- Maintain a neutral spine and engage the core throughout the movement.
Muscles worked
Primary Gluteus Maximus Rectus Abdominis
Secondary Deltoid Anterior Erector Spinae Obliques
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.