Exercise guide
Sliding Leg Bird Dog
- Beginner
- Compound
- Rep-based
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
The Sliding Leg Bird Dog is a foundational stability exercise that builds core strength and spinal control by challenging your ability to maintain a neutral pelvis while moving opposite limbs. It specifically targets the deep abdominals and posterior chain while improving cross-body coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Begin on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
- Engage your core to create a flat, neutral spine from head to tailbone.
- Position your gaze slightly forward on the floor to keep your neck in a neutral alignment.
How to do it
- Exhale and simultaneously reach one arm forward while sliding the opposite foot backward along the floor until both limbs are fully extended.
- Maintain constant contact between your toes and the floor to ensure pelvic stability.
- Inhale as you slowly slide the hand and knee back to the starting tabletop position with control.
- 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