How to do a Balance Trainer Bird Dog

Authored by Fitbod

About Balance Trainer Bird Dog

Sets Logged
18,092
Popularity Rank
971st
Difficulty
Intermediate
Abs Strength
60 mSCORE 128th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Performing the Bird Dog on a BOSU Balance Trainer challenges the core, back, and glutes. This variation increases the difficulty by adding an element of balance, enhancing core stability and muscle coordination, essential for back health and posture.

  1. Kneel on top of the Balance Trainer with hands on the front of the dome.
  2. Extend one leg to the rear and the opposite arm to the front, balancing in this position.
  3. Pull the extended leg and arm to the center of the body, with the elbow and knee pulling toward each other.
  4. Extend the leg and arm back to the balanced position.
  5. Perform the desired number of reps on one side, then repeat on the opposite side.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Reps & Weight