Movement overview

The Bird Dog Push Up is a compound exercise that combines the traditional push-up with the bird dog movement. This exercise targets the core, chest, shoulders, and triceps while also improving balance and stability. It is an advanced variation that requires coordination and strength.

Step-by-step cues

1. Start in a high plank position with your hands placed shoulder-width apart and your body forming a straight line from head to heels.
2. Perform a standard push-up by lowering your chest towards the floor, keeping elbows at a 45-degree angle.
3. As you push back up to the starting position, simultaneously lift your right arm and left leg off the ground, extending them straight out in front of you and behind you respectively.
4. Hold this position briefly, ensuring your body remains stable and aligned.
5. Return your arm and leg to the starting position as you prepare for the next repetition.
6. Alternate sides with each push-up, lifting the opposite arm and leg.

Technical tips

• Engage your core throughout the exercise to maintain stability and prevent sagging hips.
• Focus on controlled movements rather than speed to enhance balance and coordination.
• Keep your gaze slightly ahead of you to maintain a neutral neck position.
• If balance is challenging, practice the bird dog movement separately before combining it with push-ups.
• Ensure your body forms a straight line during the plank position to maximize effectiveness.
• Breathe steadily throughout the exercise, exhaling as you push up and inhale as you lower down.