Bird Dog

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Bird Dog

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

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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