Advanced Bird Dog
Exercise Overview
This is an exercise progression of the bird dog. The Advanced Bird Dog exercise is a core endurance exercise that aims to uncouple or dissociate movement at the hips and shoulder from the spine. The goal is to keep the spine and pelvis as neutral as possible while moving your arm and thigh. Start by going on your hands and knees, and have them placed directly below the shoulder and hip joints. Brace your core to maintain a neutral spine and slowly stretch out your opposite hand and foot to the side. Do this without dropping the pelvis or hyperextending the spine.
Muscles Involved
CoreTransversus abdominisInternal obliqueExternal oblique
Related Conditions
Acute Low Back PainSacroiliac Joint SyndromeHip Spine SyndromeThoracolumbar SyndromeLumbar facet syndromeQL strain / quadratus lumborum strainOblique strain