---
title: "Bird Dog (Version 2)"
description: "Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips."
locale: en
slug: bird-dog-version-2
url: "https://hi.fitness/exercises/bird-dog-version-2"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Glutes","Lats","Lower Back","Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/2ed8f996-bird-dog-version-2.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Bird Dog (Version 2)

Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.

## How to do it

1. Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
2. Extend your left leg backward, and right arm forward simultaneously, keeping your extending arm straight, until both are slightly higher than torso level.
3. Hold this position briefly, maintaining balance and stability.
4. Return to the starting position and repeat the movement with your left arm and right leg.

## Form tips

- Engage your core to maintain stability and prevent your back from sagging.
- Keep your movements slow and controlled to maximize muscle activation and improve balance.
- Maintain a neutral spine position by looking down at the floor during the exercise.

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