Bird Dog

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Instructions Preparation Kneel on mat on all fours with legs and hands slightly apart. Execution Raise arm out straight beside head while raising and extending leg on opposite side up out behind body. Lower arm and leg to floor to original position and repeat. Perform movement with opposite arm and leg. Comments Lift leg and arm deliberately with no jerking. Also see Alternating 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