Half bird dog

The half bird dog is a core exercise designed to strengthen the posterior chain. In the half bird dog, you will raise one arm or one leg at a time, rather than both at once as you would for a regular bird dog.


  1. Strengthens the core, hips, and lower and upper back
  2. Less of a balance challenge than a full bird dog
  3. Good warm-up prior to posterior-chain-dominant exercises
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Half bird dog Images


Half bird dog Instructions

Half bird dog muscle diagram