Exercise guide · advanced
Bird Dog Advanced (Both Hands Raise)
The bird dog advanced (both hands raise) is a challenging bodyweight exercise targeting the lats and lower back, with secondary engagement of the abs and glutes. It involves simultaneously lifting both arms and both legs from a tabletop position, demanding exceptional core stability and balance.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- core, glutes
01 · Set up
Move into the starting position for Bird Dog Advanced (Both Hands Raise) without forcing range.
Use support when needed so balance does not limit the intended motion.
02 · Perform
Move slowly through a comfortable range and pause briefly at the controlled end position.
Keep the rest of the body quiet enough to direct motion to the intended area.
Return smoothly to the start before the next controlled repetition.
Coaching tips
- Use a comfortable range.
- Keep breathing steady.
- Move without bouncing or forcing.
Common mistakes
- Forcing range to create a stronger stretch.
- Holding the breath.
- Using momentum instead of controlled motion.
What it should feel like
Expect mild muscular effort or a comfortable stretch around back, not sharp joint pain.
Stop or modify when
Reduce the range or stop if you feel numbness, tingling, sharp, sudden, or worsening pain.