Alternating Bird Dog

ExRx.net > Exercises > Directory > Low Back > Exercise

Translate

Instructions Preparation Kneel on mat on all fours with legs and hands slightly apart. Execution Raise left arm out straight beside head while raising and extending right leg up out behind body. Lower arm and leg to floor to original position. Repeat by raising and lowering right arm and left leg in same manner. Repeat by alternating between opposite sides. Comments Lift legs and arms deliberately with no jerking. Also see Bird Dog.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Erector Spinae Synergists Gluteus Maximus Trapezius, Lower Trapezius, Middle Deltoid, Anterior Deltoid, Lateral Dynamic Stabilizers Hamstrings Stabilizers Gluteus medius Gluteus minimus Piriformis Obturator externus Pectoralis Major, Sternal Pectoralis Major, Clavicular Serratus Anterior Triceps Brachii Antagonist Stabilizers Rectus Abdominis Obliques