Bird Dogs / Alternating Reach & Kickbacks
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Related exercises to discover
Bird dogs / alternating reach & kickbacks is a gym work out exercise that targets abs and lower back and also involves glutes & hip flexors. Refer to the illustration and instructions above for how to perform this exercise correctly. Plank jacks / extended leg, leg pull-in knee-ups and bent over two-arm long barbell / t-bar rows are related exercise that target the same muscle groups as bird dogs / alternating reach & kickbacks. Visit our directory for more exercises.
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.