Sliding Leg Bird Dog

Muscles worked

Setup

1. Begin on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to create a flat, neutral spine from head to tailbone.
3. Position your gaze slightly forward on the floor to keep your neck in a neutral alignment.

How to do it

1. Exhale and simultaneously reach one arm forward while sliding the opposite foot backward along the floor until both limbs are fully extended.
2. Maintain constant contact between your toes and the floor to ensure pelvic stability.
3. Inhale as you slowly slide the hand and knee back to the starting tabletop position with control.
4. Alternate sides for each repetition, focusing on minimizing any shifting in your torso or hips.

Form checklist

• Keep your hips and shoulders square to the floor; do not allow them to tilt or rotate.
• Avoid arching your lower back as you reach; keep your ribs tucked toward your hips.
• Push actively through the palm of your supporting hand to keep your shoulder blade stable.
• Ensure the sliding leg stays straight and the glute is engaged at full extension.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move without spilling a drop.
• Focus on 'reaching long' rather than 'reaching high' to maximize the tension in your lats and deep core.
• Slow down the tempo to a 3-second extension and 3-second return to increase time under tension.

Make it harder

• Lift the sliding foot 1-2 inches off the ground once fully extended to transition into a standard Bird Dog.
• Perform the movement with your eyes closed to further challenge your proprioception and balance.

Frequently asked

What muscles does the sliding leg bird dog work?

The sliding leg bird dog primarily targets the abs, hamstrings, lats, and trapezius, and also works the hip flexors, obliques, and quadriceps as secondary muscles.

What equipment do you need for the sliding leg bird dog?

The sliding leg bird dog requires no equipment — just your body weight.

Is the sliding leg bird dog good for beginners?

Yes. The sliding leg bird dog is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius