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Core · Intermediate

Bird-Dog Off Bench

Narrow-support bird dog performed on a stable bench to increase balance and anti-rotation demand.

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Bird-Dog Off Bench demonstration

Exercise overview

Training details

CoreGlutesShoulders

Equipment

Bench

Sets × reps

3 × 8 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Position yourself on hands and knees along a stable bench with hands under shoulders and knees under hips.
  2. 02Brace your trunk and keep your spine neutral before shifting any weight.
  3. 03Extend one arm forward and the opposite leg backward without moving off the bench.
  4. 04Pause with your hips square, ribs controlled, and reaching limbs aligned with your torso.
  5. 05Return both limbs slowly and repeat on the opposite side or as programmed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBird DogRelated variationTiger Curl Pose

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlank HoldComparable substituteL-SitComparable substituteDumbbell Plank Pull Through

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