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Bosu Bird Dog Cross (alternating)

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Exercise Profile

Primary muscles:

Lower Back, Glutes, Obliques, Abs

Secondary muscles:

Shoulders, Hamstrings

Equipment:

Bosu

Difficulty:

Intermediate

Bosu Bird Dog Cross (alternating) Overview

The bosu Bird Dog Cross (alternating) workout engages the lower back, glutes, obliques, and abs.

The bosu’s unstable surface adds an extra challenge without overstating its effect on secondary muscles.

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Bosu Bird Dog Cross (alternating) Instructions

  1. Place a bosu ball on the ground with the dome side facing up.
  2. Kneel down behind the bosu ball and position your hands directly under your shoulders on the dome.
  3. Extend your left leg straight back and your right arm straight forward, parallel to the ground.
  4. Keep your core engaged and your back straight as you slowly bring your left knee and right elbow towards each other, underneath your body.
  5. Return to the starting position and repeat the movement with your right leg and left arm. Alternate sides for the desired number of repetitions.

Bosu Bird Dog Cross (alternating) Tips

  1. Start by placing the bosu ball on the ground with the dome side up.
  2. Position yourself on all fours with your hands on the bosu and your knees on the ground.
  3. Engage your core by pulling your belly button towards your spine.
  4. Extend your right arm forward while simultaneously extending your left leg backward, keeping them parallel to the ground.
  5. Focus on squeezing your glutes and engaging your lower back to maintain stability and balance on the bosu.
  6. Hold the position for a few seconds, then return to the starting position and repeat on the other side.
  7. Remember to breathe throughout the exercise and keep your movements controlled and steady.

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