Moves/Front Plank Bird Dog

Front Plank Bird Dog

ID: 619

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Exercise Types:
Total Quadruped, Core Resist
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Elbows face back, not out, to protect the elbow and shoulder joint.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Maintain a flat back — a dowel on the spine can serve as a real-time reference.

Regression:

Perform the pattern seated or standing before transitioning to the floor-based position.

Progression:

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

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.