View this exercise on Fitain

Bird Dog (Standing Assisted)

  • Beginner
  • Hamstrings · Glutes · Abdominals · Lower Back

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Stand tall and place your hands on the back of a chair.

Perform instructions

1) Lift your left knee and place your right hand on top.

2) Now, extend your left leg behind you and right arm up towards the ceiling. Pause at the top and slowly lower to the starting position.

3) Repeat.

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Health benefits

Flexibility · Recovery

Skills

Balance

Fitain isĀ FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.