Exercise Guide

Sliding Leg Bird Dog

A intermediate strength exercise targeting the Back using bodyweight only.

INTERMEDIATE STRENGTH ANY
Sliding Leg Bird Dog exercise demonstration

How to Perform

  1. 1 Kneel or plank position and perform slow bird-dog sliding leg extensions with focus on neutral spine and pelvic control. Quality over quantity.

Safety Tips

  • Warm up before performing this exercise
  • Use appropriate weight for your fitness level
  • Stop if you feel any pain

Common Mistakes

  • Using too much weight
  • Performing the movement too quickly
  • Not maintaining proper form throughout

Get Sliding Leg Bird Dog in a personalized plan

Budy can combine Sliding Leg Bird Dog with the right supporting exercises for GLUTES, CORE STABILISERS, LOWER BACK STABILITY, HAMSTRINGS, then tune sets, reps, and progression around your schedule and equipment.

Download on App Store Get it on Google Play