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Übung: Bird Dog | Quadruped with Arm & Leg Extension

This total-body mobilization exercise trains both the anterior and posterior muscle chains and is ideal for dynamic warm-ups or cool-down programs, mobilization training, and for athletes engaged in repetitive cyclinc movement patterns (strength athletes, cyclists, runners etc.) needing to "stretch" or extend tight muscles.

Athletes with a stiff back, or athletes participating in a core training program should consider integrating this exercise into their routines.

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Primär trainierten Muskelgruppen: Gluteus Maximus and Minimus,and Hamstrings (Hip Extensors), muscles of the upper-back and shoulders, and muscles of the deep back and pelvis.
Übung Technik-Tipps: The athlete begins this exercise on "all-fours", in the "Quadruped" position.  The athlete proceeds by attempting to flatten their low back before simultaneously extending opposite arm and leg.
The athlete should attempt to prevent internal rotation of the foot / knee as they extend their hip and knee. 
The athlete should attempt to prevent hip rotation, and should attempt to extend their arm and leg as far as possible without excessively rolling their low back.
The athlete finishes the repetition by returning their arm and leg to the starting position.
Optionen zur Übung Progression: The athlete can progress this exercise by increasing the number of reps and sets.

Übung Varianten:

Deadbug | Vierfüsslerstand im Rückenlage diagonaler Arm- & Beinstreckung
Quadruped External Hip Rotations
Quadruped External Hip Rotations with Leg Extension & Flexion
Glute Pushes


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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