Also known as: bird dog, birddog, bird-dog, quadruped crunch, opposite arm leg crunch

What is Bird Dog Crunches?

Bird Dog Crunches are a bodyweight core exercise performed from a quadruped position that combines opposite-arm and leg extension with an elbow-to-knee crunch. They target the core and glutes, improving spinal stability and coordination. Difficulty: easy, suitable for beginners and rehab-focused training.

How to Do Bird Dog Crunches

  1. Setup quadruped: Start on hands under shoulders and knees under hips; keep a neutral spine, shoulders and hips level, and engage the core before moving.
  2. Extend arm and leg: Slowly extend your right arm forward and left leg back until fully long; keep hips square and toes pointed to maximize glute engagement.
  3. Pause and brace: Hold at the top for one to two seconds, maintaining neutral spine and drawing belly button toward spine to prevent low-back arching.
  4. Crunch elbow to knee: Slowly bring your extended elbow and opposite knee together under your torso, exhaling and keeping movement controlled to engage the abs.
  5. Return to start: Open back to the extended arm and leg with control, inhaling as you return; avoid letting hips drop or twist during the return.
  6. Repeat and switch: Perform eight to fifteen reps per side or as prescribed, then switch sides. Regress by isolating the leg movement if necessary.

Muscle Groups

Core, Glutes

Description

Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral spine throughout, and keep the hips and shoulders level.

Extend the right hand in front of you, arm straight, while simultaneously extending the left leg behind.

Pause at the top, left hip full extended. Actively reaching your leg behind, and your arm in front.
Return to the start but instead of touching the ground with your arm, touch your knee with an elbow.

Continue for the required amount of repetitions and then switch sides.

Keep a stable position throughout, avoid arching the back.
To regress, start by isolating the leg movement.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Bird Dog Crunches?

Bird Dog Crunches strengthen core stability, glutes, and spinal control while improving balance and coordination. They reduce low-back pain risk when done correctly and translate to better posture and functional movement for daily tasks and athletic activities.

What are common mistakes when doing Bird Dog Crunches?

Common mistakes include arching the lower back, rotating hips, lifting limbs too high, and rushing the movement. Fix by keeping a neutral spine, bracing the core, moving slowly, and ensuring hips stay level through each repetition.

How can I progress or regress Bird Dog Crunches?

To progress, add a pause, increase reps, or use ankle weights/resistance bands. Advance to single-limb holds or bird dog to plank transitions. To regress, perform isolated leg or arm extensions, reduce range of motion, or hold the standard bird dog without crunch.