Back · Bodyweight
Sliding Leg Bird Dog
How to do the sliding leg bird dog, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Start on all fours with your hands under your shoulders and knees under your hips, one foot resting on a slider or towel. Brace your core and slide the foot straight back along the floor until the leg is fully extended, while reaching the opposite arm forward. Slide the foot back in and return the arm, keeping your hips level, then repeat on the other side.
- 1Feel your lower back and glutes work to extend the leg while staying
- 2level
- 3Keep your core braced so your hips do not rotate or sag
- 4Reach long through the opposite arm and the sliding heel
Common mistakes
- Do not let your hips tip or twist as the leg slides back
- Avoid arching your lower back to lift the limbs higher
- Do not rush; move the slider slowly and with control
Muscles worked
The sliding leg bird dog mainly works the lower back and glutes, with the lower abs, obliques, upper abs, and hamstrings assisting.
- Lower BackPrimary
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- Upper AbsSupport
- HamstringsSupport
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the sliding leg bird dog for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.