Exercise Database

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Course: PHRE 3043 – Functional Movement Movement Pattern: Core | stabilization Target: Transverse Abdominus Synergist(s): Gluteals, Trapezius
Exercise
Regressions: Progressions: Bird Dog | Stability Ball Bird Dog

Equipment: Body Weight
Description:

While Standing upright (with a sturdy chair, dowel or trainer for spotting purposes) extend one arm and the opposite leg to obtain the bird dog position.  Engage the core and resist excessive low back extension.  Keep head, neck and spine aligned.  Return to original staring position and repeat with other arm and leg.

Common Error(s): Sagging lower back | Not engaging core
Spotting: Instability training
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