Library / Core
Quadruped Bird-Dog
Bodyweight · Core · Isolation
CoreErector Spinae Glutes Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core, Erector Spinae
- Secondary muscles
- Glutes
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 45 seconds rest
- Intensity & MET
- Low (2.8 MET)
Step-by-step coaching cues
- Start on hands and knees with a flat neutral spine.
- Reach one arm forward and the opposite heel straight back without tilting your pelvis.
- Hold for 2 seconds and return under control.
Joint & safety considerations
No specific joint contraindications are flagged for Quadruped Bird-Dog. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Quadruped Cat-Cow Segmental Spinal Flow | Same movement pattern | Bodyweight |
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| High-to-Low or Low-to-High Cable Woodchop | Cable swap | Cable |
| Kneeling Rope Cable Crunch | Cable swap | Cable |
| Standing Kettlebell Shoulder Halo | Kettlebell swap | Kettlebell |
| Kettlebell or Dumbbell Turkish Get-Up | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.