How to do a Balance Trainer Bird Dog
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 21,781
- Popularity Rank
- 931st
- Difficulty
- Intermediate
- Abs Strength
- 58 mSCORE 128th
- Equipment Required
Workouts with Balance Trainer Bird Dog
Target muscles worked
Instructions for Proper Form
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.
- Kneel on top of the Balance Trainer with hands on the front of the dome.
- Extend one leg to the rear and the opposite arm to the front, balancing in this position.
- Pull the extended leg and arm to the center of the body, with the elbow and knee pulling toward each other.
- Extend the leg and arm back to the balanced position.
- Perform the desired number of reps on one side, then repeat on the opposite side.
Sets & Reps Calculator
Average Balance Trainer Bird Dog standards by male, female, gender, weight, age and height
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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Balance Trainer Bird Dog
1. Bird Dog
75.9 mSCORESWAPPED 66 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 35 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Crunches
94 mSCORESWAPPED 31 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Balance Trainer Crunch
39.4 mSCORESWAPPED 31 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
5. Russian Twist
96.2 mSCORESWAPPED 21 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
6. Vertical Knee Raise
92 mSCORESWAPPED 20 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
7. Plank
92.8 mSCORESWAPPED 20 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
8. Alternating Heel Touch
78.2 mSCORESWAPPED 19 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.