Resistance Band Bird Dog Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Resistance Band
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bird Dog with Resistance Band
How to: Resistance Band Bird Dog
- Start on all fours, with a resistance band secured around your foot and anchored at the other end.
- Engage your core and slowly extend one leg behind you and the opposite arm forward.
- Hold this position for a moment, then return to the starting position.
- Alternate sides with each repetition.
Common Mistakes
- Allowing the back to sag or arch excessively.
- Rushing through the movement instead of focusing on form.
- Not fully extending the arm and leg.
Modifications
- Perform without the resistance band for a gentler option.
- Use a couch or wall for support if balancing is difficult.
Tips
- Keep your core engaged throughout the movement.
- Make sure your back remains flat while extending the arm and leg.
- Start with a light resistance band to perfect your form before increasing resistance.
Resistance Band Bird Dog Alternatives
Tags
core
glutes
balance
strength
stability
resistance band