Bird Dog Variations

The bird dog is an anti-extension and lateral flexion movement, and is the advancement of dead bug. The focus is to keep spinal alignment, pelvic and rib position as the arms and legs move. The tendency is to arch in the low back as you lift the leg, which breaks the pelvic position. Focus on almost dragging the foot back to keep the hips level as you extend in the leg rather than lift the foot upwards.

Bird Dog A: One Arm then One Leg

Bird Dog A2: One Arm + Block Between Thighs

Bird Dog B: Opposite Arm + Leg

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Bird Dog C: Resistance Variations