How To Perform Bird Dog Rows

Bird Dog Rows are a variation of the classic Bird Dog exercise, that already strengthens the core, improves balance & coordination, but now also improves upper body strength.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): back, shoulders, biceps, core, glutes

Equipment: resistance band or dumbbell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Press firmly with the supporting arm to maintain balance; lift hind leg high to work the glutes, exhale with each row

Before starting:

Be sure to use a weight that is not too heavy.

1. Get on all fours with the supporting leg/knee on a soft yoga block or firm pillow

2. Hold the weight on the same side. Lift the non-supporting leg straight behind you.

3. Inhale and brace/engage the core prior to lifting the weight off the floor. Maintain balance.

Lower the weight if you're unable to do so with good form.