Fit Mom Bird Dog

Beginner Level of Difficulty

The bird dog is a beginner level full body exercise that primarily targets the shoulders and glutes.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Exercise Instructions

fit mom bird dog - step 1

Step 1

Start in an all fours position.

fit mom bird dog - step 2

Step 2

Raise your arm and extend your opposite leg at the same time.

fit mom bird dog - step 3

Step 3

Fully extend both your arm and leg then return to the all fours position.