Sliding Leg Bird Dog
Description
The sliding leg bird dog is a bird dog variation that uses a slider under one foot. The mover slides the foot back instead of lifting the leg. It builds the core, glutes, and posterior chain with a smooth controlled motion.
Equipment Required
Sliding Leg Bird Dog Instructions
- Set up on hands and knees in a quadruped position.
- Place a slider under one foot with the toes down.
- Brace your core and keep the back flat.
- Reach the opposite arm forward.
- Slide the foot back along the floor as the leg extends.
- Continue until the leg is fully extended.
- Slide the foot back to the start.
- Finish all reps then switch sides.
Sliding Leg Bird Dog Form & Visual
Sliding Leg Bird Dog Benefits
- Builds the core
- Trains the glutes
- Strong bird dog variation
- Useful warm-up
- Builds posterior chain
Sliding Leg Bird Dog Muscles Worked
- Core
- Gluteus maximus
- Erector spinae
Sliding Leg Bird Dog Variations & Alternatives
- Bird Dog
- Dead Bug
- Plank
- Glute Bridge
