Exercise Library
Bird Dog






The bird dog is a simple but effective glute and hip stability exercise that’s especially useful in training preparation.
 
Execution
 
Position yourself on hands and knees and keep your entire trunk tight with a neutral spine. Simultaneously lift and reach one arm and the opposite side leg up and forward/backward. Aim to reach at least horizontal with both, but you can also maximize the range of motion you have. It’s a good practice to add an isometric hold of the final rep of each set for 5-10 seconds.
 
Purpose
 
The bird dog strengthens the glutes and helps stabilize the hips and the entire trunk, in particular against rotation.
 
Programming
 
Bird dogs should generally be done for sets of 10-20 reps/side. They make a good addition to training warm-ups.




0 Comments
Please log in to post a comment