Ipsilateral Bird Dog

Key Takeaways

Welcome to AH7, your go-to guide for fitness! Ready to kickstart your fitness journey with an exciting exercise? Dive into the Ipsilateral Bird Dog, an exercise that brings fantastic benefits to your body. In this article:

  • Discover what the Ipsilateral Bird Dog is all about.
  • Understand which muscles you’re working with this exercise.
  • Get a step-by-step guide tailored for absolute beginners.
  • Grab some top-notch tips to master it.
  • Answer your burning questions with our FAQ section.

Let’s get that body moving!

What is the Ipsilateral Bird Dog?

Ever heard of the Ipsilateral Bird Dog? If not, you’re in for a treat. The Ipsilateral Bird Dog is a variation of the classic Bird Dog exercise. It emphasizes stability, balance, and strength. This exercise targets primarily your core muscles, including the abs and lower back, as well as the glutes and shoulders. And guess what? The “Bird Dog Muscles Worked” aren’t just limited to these. You’re giving your entire body a mini workout!

How to Perform the Ipsilateral Bird Dog: A Step-by-Step Guide for Beginners

  1. Start with the Basics: Find a soft surface, preferably a yoga mat or a carpeted floor. Begin in a tabletop position, with your knees under your hips and hands under your shoulders.
  2. Engage Your Core: Before starting any movement, tighten your abs. Think of pulling your belly button to your spine. This provides stability.
  3. Initiate the Movement: Extend your right arm forward and the right leg back simultaneously. This is where the term ‘ipsilateral’ comes into play – you’re moving the same side limbs. This differs from the traditional Bird Dog, where opposite limbs move.
  4. Hold and Balance: Maintain this extended position for 2-3 seconds. Feel the muscles working, especially in your core.
  5. Return to Start: Slowly bring your right arm and right leg back to the tabletop position.
  6. Repeat: Do the same with the left side. Aim for 10 repetitions on each side for a start.

Expert Tips to Ace the Ipsilateral Bird Dog

  1. Focus on Stability: It’s not about how high you can raise your arm or leg, but how stable you remain during the movement.
  2. Breathe: Don’t hold your breath. Inhale as you extend and exhale as you return to the starting position.
  3. Keep Your Spine Neutral: Imagine a cup of water balancing on your back. This visualization can help maintain a neutral spine.
  4. Increase Gradually: As you become comfortable, increase the hold time and repetitions.
  5. Watch Those “Bird Dawgs”: Remember, quality over quantity. It’s not about how many you do, but how well you do them.


  1. What is the main difference between the Ipsilateral Bird Dog and the regular Bird Dog?
    The primary difference is the movement of limbs. In Ipsilateral, you move the same side limbs together, while in the traditional one, opposite limbs move.
  2. How often should I do the Ipsilateral Bird Dog exercise?
    For beginners, 2-3 times a week is a good start, ensuring you have rest days in between.
  3. Can the Ipsilateral Bird Dog help with back pain?
    Yes! By strengthening the core and improving stability, it can help alleviate some causes of back pain.
  4. Do I need any equipment for this exercise?
    Not at all! Just a comfortable surface.
  5. How do I know if I’m doing the Ipsilateral Bird Dog correctly?
    Focus on stability, a neutral spine, and the tips mentioned above. If unsure, consider seeking guidance from a fitness professional.
  6. What are the “Bird Dog Muscles Worked”?
    Primarily, it targets the core, glutes, and shoulders, but also offers a full-body workout.
  7. Can I incorporate the Ipsilateral Bird Dog into a bigger workout routine?
    Absolutely! It’s a versatile exercise that fits into many workout regimens.
  8. Why is it called “Bird Dog”?
    The name likely comes from the pose resembling a pointing dog, which is a hunting dog position when they spot a bird.
  9. How do I increase the intensity of the Ipsilateral Bird Dog?
    Increase the hold time, repetitions, or even add light ankle and wrist weights.
  10. Is the Ipsilateral Bird Dog suitable for all fitness levels?
    Yes, it’s beginner-friendly but also offers enough challenge for advanced individuals when intensity is increased.

Dive into the world of fitness with AH7. With exercises like the Ipsilateral Bird Dog, you’re not only strengthening your body but also fueling your passion for a healthier lifestyle. Let’s get moving!

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