Bird Dog Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Deltoid Anterior, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Quadruped Extension
How to: Bird Dog
- Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
- Engaging your core, extend your right arm forward while simultaneously extending your left leg back.
- Hold for a moment before returning to the starting position.
- Alternate sides, extending the left arm and right leg.
- Continue alternating for the desired number of repetitions.
Common Mistakes
- Letting the hips sag down.
- Raising the arm or leg too high, causing spinal hyperextension.
- Neglecting core engagement.
Modifications
- Perform the exercise on a stability ball for extra support.
- Limit the range of motion if necessary for stability.
Tips
- Engage your core throughout the motion to maintain stability.
- Focus on slow, controlled movements rather than rushing through the exercise.
Bird Dog Alternatives
Tags
core
back
stability
strength
intermediate
bodyweight