BIRD DOG ROW
How To Perform Bird Dog Rows
Bird Dog Rows are a variation of the classic Bird Dog exercise, that already strengthens the core, improves balance & coordination, but now also improves upper body strength.
Level/Difficulty: Intermediate to Advanced
Muscle Group(s): back, shoulders, biceps, core, glutes
Equipment: resistance band or dumbbell
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Press firmly with the supporting arm to maintain balance; lift hind leg high to work the glutes, exhale with each row
Before starting:
Be sure to use a weight that is not too heavy.
Get on all fours with the supporting leg/knee on a soft yoga block or firm pillow
Hold the weight on the same side. Lift the non-supporting leg straight behind you.
Inhale and brace/engage the core prior to lifting the weight off the floor. Maintain balance.
Lower the weight if you're unable to do so with good form.
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