Bird Dog
On all fours, reach opposite arm and leg long, hips level.
How to do it →Bird Dog vs Cable Crunch
Same movement, slightly different focus. Here's how they differ, and when to pick each one.
Cable Crunch
Curl ribs toward pelvis, hips stay still.
How to do it →Side by side
| Bird Dog | Cable Crunch | |
|---|---|---|
| Kit | Bodyweight | Cable |
| Main muscles | Core | Abs |
| Also works | Glutes, Lower Back | Obliques |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 20 kg |
How each one feels
Bird Dog
- Reach one arm forward and the opposite leg back until both are long.
- Hold for a breath, keeping your hips level.
- Return and switch sides.
Watch out for: Twisting the hips open.
Cable Crunch
- Curl your ribs down towards your pelvis.
- Return slowly, keeping your hips still.
Watch out for: Sitting back with your hips.
Bird Dog: pros and cons
- + No kit needed, so you can do it anywhere.
- + One side at a time helps even out imbalances.
- + Also works your glutes and lower back.
- − Harder to add weight in small steps as you get stronger.
- − Takes twice as long because you do each side.
- − Can be awkward if your wrist needs looking after.
Cable Crunch: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Really focused on your abs.
- − Needs a gym, and the station might be taken at busy times.
- − Can be awkward if your body needs looking after, or during pregnancy.
Which should you pick?
- Pick Bird Dog if you train at home, travel a lot, or want something you can do anywhere.
- Pick Cable Crunch if you want smooth, steady tension and easy weight changes.
- Bird Dog needs no kit, so it's great at home or when the gym's packed.
- Bird Dog trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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