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Bird Dog — abs isolation exercise in the LIFTAG library

Bird Dog

Isolation · Weight × reps

Begin on all fours with hands under shoulders, knees under hips, and the spine neutral. The bird dog develops contralateral coordination and trunk stability while the glutes and shoulder stabilizers support the moving limbs. Reach long rather than high, and reduce the range or move only one limb at a time if you cannot keep the torso still.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Bird Dog.

FOUND ON THESE MACHINES

HOW TO DO BIRD DOG

  1. Brace lightly, then reach one arm forward and the opposite leg backward until both align roughly with the torso.
  2. Keep the pelvis level and resist arching or rotating the lower back.
  3. Pause, return with control, and repeat on the other side.

FREQUENTLY ASKED QUESTIONS

Open Bird Dog in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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