Muscle group: core, obliques, shoulders, arms, lower back, glutes
Intensity: moderate
Once you’re comfortable with the basic Bird Dog, the Knee-to-Elbow variation is a natural next step to level up your routine. This modification has more movement that really tests your balance and makes your core muscles work harder. It also gets your shoulders and hips more involved, which helps with your coordination and overall stability. It’s a great way to spice up your core workouts and is perfect for high-energy routines like HIIT, or just to add some extra action to your regular exercises.
Directions
- Start on your hands and knees in a tabletop position—hands under shoulders, knees under hips.
- Extend your right arm forward and your left leg back, keeping your back flat.
- Bring your right elbow and left knee together beneath your body, aiming to touch them.
- Stretch your arm and leg back out to the extended position.
- Lower them back to the starting position and switch sides.
- Repeat, alternating the movements.
Modifications: If this modification is too much, return to regular Bird dogs.
Mistakes
- Losing straight form: Keep your body in a straight line from your head to your back foot. Don’t let your back arch or your hips lift too much.
- Not moving fully: Try to touch your knee and elbow together under your body. Short moves won’t work your core as hard.
- Rushing: Take your time with each rep. Quick, jerky moves can lead to mistakes and less effective muscle work.