Resistance Band Bird Dog

Resistance Band Bird Dog


This exercise involves using a resistance band to perform the bird dog exercise, which targets the core and back muscles. The resistance band adds an extra challenge to the movement, making it more effective for building strength and stability.

Muscle Group

Equipment Required

Resistance Band Bird Dog Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Place a resistance band around your feet and hold onto the handles with your hands.
  3. Engage your core and extend your right arm and left leg straight out, keeping them parallel to the ground.
  4. Hold for a few seconds, then return to the starting position.
  5. Repeat on the other side, extending your left arm and right leg.
  6. Continue alternating sides for the desired number of repetitions.

Resistance Band Bird Dog Form & Visual

Resistance Band Bird Dog

Resistance Band Bird Dog Benefits

  • Strengthens the core muscles, including the abs, lower back, and hips
  • Improves balance and stability
  • Targets the glutes and shoulders
  • Can be modified for different fitness levels by adjusting the resistance band tension
  • Can be done anywhere with minimal equipment

Resistance Band Bird Dog Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core
  • Shoulders

Resistance Band Bird Dog Variations & Alternatives