Banded Bird Dog
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Muscles worked
- High load
- Core
- Medium load
- Glutes
- Low load
- Delts · Front and Lower back
Secondary muscles
How to do it
Start on hands and knees. Hold one end of a band in one hand and secure the other around the opposite foot. Reach that hand forward and foot back against the band while keeping your trunk and pelvis steady. Return with control and switch sides.
Form cues
- Keep your pelvis square.
- Reach without arching your back.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWristLower backHipKnee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.