Standing Bird Dog

Standing Bird Dog is an effective exercise that combines balance, stability and core strength. This standing variation of the classic Bird Dog exercise activates muscles in the back, abdomen, hips and shoulders, making it ideal for improving posture and preventing injury.

Correct Execution of Standing Bird Dog

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Shift the weight to the left leg and lift the right knee up to hip height while bending the elbow of the left arm to 90 degrees.
  3. Engages core muscles to maintain balance.
  4. Slowly extend the right leg back while leaning the upper body forward until the body forms a straight line from head to heel. At the same time, you extend your left arm forward.
  5. Hold the position for a few seconds, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rounding the back: Be sure to maintain a neutral spine throughout the movement to protect the lower back.
  • Rotation of the hips: Keep the hips square and parallel to the floor to ensure proper muscle activation and balance.
  • Lack of core stabilization: Engages the core muscles to maintain balance and control throughout the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a chair or wall for support to help with balance until you build enough strength and stability.
  • Advanced: Add a resistance band around the feet or wrists to increase resistance and challenge.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 reps on each side. To build muscle strength and balance, perform the exercise 2-3 times a week.

Breathing

Inhale as you prepare the movement and exhale as you extend your arms and legs. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Standing Bird Dog:

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