ExercisesBird Dog
coreMat
Bird Dog
Anti-rotation and posterior chain stability. Teaches long-spine control that transfers to support positions.
Form cues
- •Square hips
- •Reach long, not high
- •Exhale on extension
Common faults
- •Lumbar sag
- •Wobbling hips
- •Holding breath
Regressions
- · Arm or leg only
Progressions
- · Pause 3s
- · Band resistance