Moves/Resisted Bird Dog

Resisted Bird Dog

ID: 370

No video uploaded

Exercise Types:
Total Quadruped, Core Rotate
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Knees track directly under hips and hands directly under shoulders at the start.
  2. 2. Shoulder and hip should remain the same distance apart on each rep.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Place a light weight on the lower back and focus on not letting it fall before adding movement.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Knees drifting too high off the floor — they should hover, not float to hip height.