Bird Dog
Quadruped stability drill for coordination and anti-rotation control.
core exercises Spinal extensors, glutes, stabilizersExecution
- 1Quadruped with a neutral spine
- 2Extend opposite arm and leg together
- 3Hold 3-5 seconds, return to start
- 4Avoid pelvic or trunk rotation
- 53 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
- 1Arm only -> Leg only -> Alternating -> Paused -> With movement
Related Patterns
posterior pelvic tiltgluteal amnesia
