fitubaQuadruped bird dog
Abs · no equipment. Reach out the opposite arm and leg while keeping your pelvis level.
Main muscle: Abs
Also works: glutes · back · shoulders
Equipment: no equipment
Typical: 2–4 slow sets of 8–15; per side when alternating.
How to do it
- Reach out the opposite arm and leg while keeping your pelvis level.
- Hands under shoulders, knees under hips and a neutral back.
- Hold two seconds at full reach, as if balancing a glass on your lower back.
Common mistakes
- Lifting the leg so high your lower back arches.
- Rotating your hip to one side.
- Letting your head drop or looking forward.
Alternative
No equipment, or want to switch it up: Alternating dead bug.
Log it in one message
Type or say: “Did 3 sets of 12 bird dog.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the quadruped bird dog work?
Main: abs. Also working: glutes and back and shoulders.
How many sets and reps of bird dog?
Typical: 2–4 slow sets of 8–15; per side when alternating. Adjust the load so you finish every set with good form; the load is the extra weight on top of your bodyweight.
How do I log bird dog in Fituba?
Type “Did 3 sets of 12 bird dog” and Fituba logs your weights session with its sets, reps and load.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Abs). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More abs exercises
Fituba documentation · Who's behind it and editorial method ·