Sliding Leg Bird Dog Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bird Dog with Slide
How to: Sliding Leg Bird Dog
- Start on all fours, ensuring your hands are aligned under your shoulders and your knees under your hips.
- Extend one leg straight back while simultaneously extending the opposite arm forward.
- Hold for a moment, then return to the starting position.
- Alternate sides and repeat for the desired number of repetitions.
Common Mistakes
- Letting the back sag.
- Moving too quickly, losing form.
- Not keeping shoulders aligned with hips.
Modifications
- Perform the exercise with hands on an elevated surface.
- Limit the range of motion to reduce strain.
Tips
- Engage your core throughout the movement.
- Keep your hips level as you extend your limbs.
- Don't let your back sag or arch excessively.
Sliding Leg Bird Dog Alternatives
Tags
core
back
strength
stability
balance
hamstrings