Bird Dog
core exercises Spinal extensors, glutes, stabilizers
Quadruped stability drill for coordination and anti-rotation control.
Execution
- Quadruped with a neutral spine
- Extend opposite arm and leg together
- Hold 3-5 seconds, return to start
- Avoid pelvic or trunk rotation
- 3 sets x 10 per side
Cues
- Long reach, not high lift
- Keep hips square
- Steady breathing
Common Errors
- Pelvic rotation
- Lumbar extension
- Loss of balance
Progressions
- Arm only -> Leg only -> Alternating -> Paused -> With movement
Related Patterns
- posterior pelvic tilt
- gluteal amnesia