BIRD DOGS
How To Perform Bird Dogs
Bird Dogs are a classic exercise to strengthen the muscles of the core, including the glutes, shoulders and hips. It also improves core & trunk stability, and coordination.
Level/Difficulty: Beginner To Advanced
Muscle Group(s): back, shoulders, arms, core, glutes
Equipment: none
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Maintain neutral spine, push stance arm into floor, stretch opposite arm/leg away from torso
Before starting:
Feel free to use a pillow or blanket for knee support.
Start on all fours and push ribcage away from the floor, but maintaining a neutral spine
Inhale to brace the abs and create stiffness
Exhale and simultaneously lift opposite limbs (e.g. left arm and right leg) away from the body, maintaining balance. Either hold or perform reps.
Breathe well throughout, and take your time.
RELATED EXERCISES
•
RELATED EXERCISES •
