Male model ex_66I3GV

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Waist · Body Weight

Bird Dog (Variation 2)

beginneryoga

Bird Dog (Variation 2) is a beginner compound yoga exercise that works the abs (waist), with the shoulders and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Core · rectus abdominis, obliques
Lower Back · erector spinae
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Shoulders · deltoids
Hip Flexors · iliopsoas

How to do Bird Dog (Variation 2)

Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
Extend your left leg backward, toes extended back, and right arm forward simultaneously, keeping your extending arm straight, until both are parallel to the floor.
Hold this position briefly, maintaining balance and stability.
Return to the starting position and repeat the movement with your left arm and right leg.

Form tips

Engage your core to maintain stability and prevent your back from sagging.
Keep your movements slow and controlled to maximize muscle activation and improve balance.
Focus on keeping your extended arm and leg parallel to the floor to ensure proper form.

Bird Dog (Variation 2) alternatives

Ab Wheel Plank

Abs · intermediate

Hold the World Med Ball Chest Press

Abs · intermediate

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

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High Plank

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Unilateral Plank

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Bird Dog (Variation 2) FAQ

What muscles does Bird Dog (Variation 2) work?

Bird Dog (Variation 2) mainly works the abs in the waist (rectus abdominis, obliques, erector spinae and gluteus maximus). The shoulders and hip flexors work as secondary muscles.

What equipment do you need for Bird Dog (Variation 2)?

None. Bird Dog (Variation 2) is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Bird Dog (Variation 2) should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bird Dog (Variation 2) good for beginners?

Yes. Bird Dog (Variation 2) is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Bird Dog (Variation 2) burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Bird Dog (Variation 2)?

Other exercises for the abs include Ab Wheel Plank, Hold the World Med Ball Chest Press, Dumbbell Plank Pullthrough and Dumbbell Hand Side Plank.

For developers

Use Bird Dog (Variation 2) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_66I3GV" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_66I3GV",
  "name": "Bird Dog",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_66I3GV/mp4-720.mp4?…",
    "poster": "https://…/ex_66I3GV/poster.jpg?…"
  }
}