Resistance Band Bird Dog
Description
The resistance band bird dog adds external resistance to the standard bird dog by looping a band around one hand and the opposite foot. As you extend the arm and leg, the band pulls them toward center, demanding greater core anti-rotation and stabilizer strength.
Equipment Required
Resistance Band Bird Dog Instructions
- Get on hands and knees in tabletop position.
- Loop a resistance band around your right hand and left foot.
- Brace your core. Keep your back flat.
- Simultaneously extend your right arm forward and left leg back against the band tension.
- Squeeze your glute and core at full extension. Hold for 1 to 2 seconds.
- Return to start under control.
- Complete reps on this side, then switch band to left hand and right foot.
- Use a light to moderate band. Aim for 10 to 12 reps per side.
Resistance Band Bird Dog Form & Visual
Resistance Band Bird Dog Benefits
- Adds resistance to the bird dog
- Builds anti-rotation core strength
- Develops glute and shoulder stability
- Excellent rehab and core exercise
- Highly portable
- Easy to scale by band thickness
Resistance Band Bird Dog Muscles Worked
- Core (anti-rotation)
- Gluteus maximus (extending leg)
- Anterior deltoid (extending arm)
- Erector spinae
- Hamstrings
Resistance Band Bird Dog Variations & Alternatives
- Bird Dog (bodyweight)
- Dead Bug
- Plank Arm Lifts
- Weighted Bird Dog
- Bear Plank Bird Dog
