Bird Dog
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Erector Spinae, Transverse Abdominis
Secondary muscle groups
Gluteus Maximus, Obliques, Deltoids
Movement pattern
Contralateral Quadruped Extension
Training goal
Trunk Stability
Sport
General Athletic Development
Overview
Purpose. Train contralateral trunk control and hip extension without spinal movement.
How it fits the system. A beginner-level contralateral quadruped extension entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Erector Spinae, Transverse Abdominis
Secondary muscles
Gluteus Maximus, Obliques, Deltoids
Movement pattern
Contralateral Quadruped Extension
Equipment
Mat
Difficulty
Beginner
How to Perform
- Start on hands and knees with the hands under the shoulders.
- Set a neutral spine and brace the trunk lightly.
- Extend one arm forward and the opposite leg back.
- Reach long rather than lifting high.
- Hold for a moment with the hips level, then return.
- Alternate sides for the prescribed repetitions.
Coaching Cues
- Keep the pelvis level, imagine balancing a glass on the lower back.
- Reach long, do not lift high.
- Move slowly and pause at the end range.
Common Mistakes
- Rotating the hips as the leg lifts.
- Arching the lower back to lift higher.
- Rushing through the repetitions.
Progressions & Regressions
Progressions
Add a hold at the end range or a light band.
Regressions
Extend only the arm or only the leg.
When to Use It
When to use
In warm-ups and as low-load spinal control work.
When not to use
With wrist or knee pain in quadruped; use fists or a pad.
Programming
3 sets of 8 to 10 reps per side.
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