View this exercise on Fitain

BOSU Dome Bird Dog (Hands Down)

  • Beginner
  • BOSU Ball
  • Upper Back · Abdominals · Lower Back

Setup instructions

1) Start by placing the BOSU dome side up.

2) Get on all fours with your shins on the dome shoulder width apart - plant the hands on the floor. Try keep the back flat and hands directly under your chest.

Perform instructions

1) Raise your right arm and left leg in opposite directions - extend them both.

2) Hold for a second and lower to the starting position (all fours).

3) Raise the left leg and right arm in opposite directions.

4) Hold for a second and lower to the starting position.

5) Repeat.

Health benefits

Flexibility · Recovery



Fitain is 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.