Fitwill stands in solidarity with Ukraine

Bird Dog Push-Up

Bird Dog Push-Up

The Bird Dog Push-Up is a dynamic exercise that targets multiple muscle groups while challenging your stability and balance. It combines elements of a push-up and the Bird Dog exercise, resulting in a compound movement that engages your core, upper body, and lower body all at once. To begin, position yourself in a push-up position with your hands aligned with your shoulders and your feet hip-width apart. Make sure to maintain a straight line from your head to your heels to ensure proper form and alignment. As you lower your chest towards the ground for the push-up, simultaneously raise your opposite arm and leg off the ground, extending them straight out in opposite directions. For example, as you lower your chest towards the ground, raise your right arm and left leg. Focus on keeping your hips and shoulders parallel to the ground. Once you've reached the lowest point of the push-up, push through your hands, engaging your chest, shoulders, and triceps, while also contracting your core and glutes to maintain stability. As you push yourself back up, return your arm and leg to the starting position. Repeat the Bird Dog Push-Up for the desired number of repetitions, and then switch to the opposite arm and leg for the next set. This exercise not only challenges your upper body strength but also works your deep core muscles for optimal stabilization. Remember to perform the Bird Dog Push-Up with controlled movements, paying attention to your form and ensuring that all muscles engaged are working together harmoniously. Incorporate it into your fitness routine to enhance overall strength, coordination, and stability.


  • Start in a push-up position with your palms flat on the floor, hands shoulder-width apart, and your body in a straight line.
  • Engage your core and stabilize your body.
  • While maintaining the plank position, lift your right arm and extend it straight in front of you, while simultaneously lifting your left leg and extending it straight back.
  • Hold this position for a few seconds, ensuring your body remains parallel to the floor.
  • Slowly lower your arm and leg back down to the starting position.
  • Repeat the movement on the opposite side, lifting your left arm and extending your right leg.
  • Continue alternating sides for the desired number of repetitions or time.
  • Remember to breathe throughout the exercise.
  • Modify the exercise by performing the movement from your knees instead of a full push-up position if needed.

Tips & Tricks

  • Maintain a neutral spine throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Focus on smooth and controlled movements.
  • Gradually increase the difficulty by extending the time or adding resistance.
  • Remember to breathe evenly throughout the exercise.
  • Consult with a fitness professional for proper form and technique.
  • Combine the Bird Dog Push-Up with other compound exercises for a full-body workout.
  • Modify the exercise by performing it on your knees if you're a beginner.
  • Progressively challenge yourself by performing the exercise on an unstable surface like a stability ball or Bosu ball.
  • Listen to your body and avoid any exercise if you experience pain or discomfort.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot