Dynamic Bird Dog
Improve core strength & balance with Dynamic Bird Dog! A great exercise for all levels to stabilize your body, one rep at a time.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Dynamic Bird Dog
Positioning:
1. Start in a tabletop position on your hands and knees.
2. Make sure your wrists are directly under your shoulders and your knees are under your hips.
3. Keep your back straight and your head in a neutral position, looking down at the mat.
Movement:
1. Engage your core to stabilize your body.
2. Slowly extend your right arm forward while simultaneously extending your left leg back. Keep both limbs straight and in line with your body.
3. Hold this position for a moment, maintaining balance.
4. Bring your right arm and left leg back to the starting position.
5. Repeat the movement with your left arm and right leg.
6. Continue alternating sides for the desired number of repetitions.
Tips:
- Focus on maintaining a stable core throughout the movement.
- Move slowly to improve balance and control.
- Avoid arching your back; keep your spine neutral.
Beginner Modifications:
- If balancing is difficult, you can keep your toes on the ground as you extend your limbs.
- Reduce the range of motion if you feel unstable or uncomfortable.