Bird Dog is a unique exercise that works the rectus abdominis which forms the outer core of your abdominal muscles.
It also engages the serratus, oblique muscles, the transverse abdominis and the lower back.
Bird Dogs can be done both as a static exercise or dynamic exercise which requires coordination. This exercise will improve flexibility in the hips, glutes, lower back and trunk areas.
This is a valuable exercise for those who participate in physical activities that involve trunk and hip rotation such as golf, tennis, baseball, rugby and soccer.
Bird Dogs Exercise How To
- Position yourself on your hands and knees. Hands must be directly under your shoulders and knees in line with the hips.
- Lift your right arm and left leg off the floor and extend them straight out.
- As a static exercise, you can maintain that position for as long as you comfortably can. Aim to hold the position for 20 to 30 seconds, then switch to the other side and repeat for the same amount of time.
- As a dynamic exercise, lift your right arm and left leg off the floor and extend them straight out. Then simultaneously pull your right arm and left knee in toward each other at the abdominal area. Try to touch your left knee with your right elbow.
- Extend your right arm and left knee back to its starting position.
- Once you’ve completed the targeted number of reps on one side, switch and work the other side.
- Perform the exact number of reps.
Form and Technique
Make sure you get a strong contraction on the rectus abdominis and a good stretch on your glutes and hips at the bottom part of the exercise.
Keep your arm and leg aligned with your shoulders and hips at the fully extended position.
An effective routine would be to do several sets of 5 reps of Bird Dog with each rep holding for 5 to 10 seconds.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Bird Dog Alternatives
Bird Dog Exercise FAQs
What is the bird dog exercise good for?
The bird dog exercise is good for developing core strength and stability through your mid-section, including lower back.
How can I make my bird dog exercise harder?
You can make a bird dog exercise harder by slowing down the extension phase as well as holding the extension phase to a count of 10 (or more).
How do you progress a bird dog?
Start on all fours then slowly extend your right arm out in front while simultaneously extending your left leg out behind you so that both are horizontal.
Hold the pose, then bring the arm and knee together to meet underneath you (right arm touches left knee). Then repeat.
How To Do The Bird Dog Exercise
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