Lower Back · No equipment
Bird Dog
Back exercise with no equipment. Works the back, glutes and abs.
The same demo you get in the app. Tap any exercise there for its stats and history.
How to do it
Bird Dog, step by step
- 01
Start on all fours with your hands under your shoulders and your knees under your hips.
- 02
Tighten your stomach so your back stays flat like a tabletop.
- 03
Reach your right arm forward and your left leg straight back at the same time.
- 04
Hold for a moment, keeping your hips level rather than letting them tip.
- 05
Return to all fours and repeat with the other arm and leg.
Bird Dog in Trainlike
Progress in reps, not guesses.
With nothing on the bar, reps are the target. Match your best and the next workout asks for one more.
Fall short and Trainlike eases the reps back instead of the weight, then rebuilds from there. Every verdict opens the receipt behind it.
How verdicts work in the user guide.
Train it, get it graded.
Log the Bird Dog in Trainlike and every workout comes back with a grade, the evidence, and your next target.
First three workouts free, insights included.
Related
