Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Bird Dog

BodyweightIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Lower back, Abs

Also glutes, delts

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Reach
Main musclesAlso working
  1. 1On hands and knees, back flat
  2. 2Reach one arm and the opposite leg out long
  3. 3Keep your hips level, pause, then switch

Most common mistake

Lifting the leg so high that the lower back arches.

Watch a demo

Good for

  • Top 10 for golf

Compare with

vs Pallof Pressvs Dead Bug
D
For abs
#22 of 23
See the full list →
Research
29
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 29
Target tensionFair
Loaded stretchWeak
ProgressionWeak
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

Takes

None yet
needed to post
280