BIRD DOG SWEEPS
How To Perform Bird Dog Sweeps
This variation of the classic Bird Dog exercise adds more challenge to the core’s balance, strength and stability. It works the glutes, abs, shoulders and back muscles much harder than the original Bird Dog exercise.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): back, shoulders, arms, core, glutes
Equipment: none
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Maintain neutral spine, push stance arm into floor, stretch opposite arm/leg away from torso
Before starting:
Feel free to use a pillow under the knees for support.
Start on all fours, keeping the ribcage pushed away from the floor and maintaining a neutral spine.
Inhale to brace the abs and engage the core, creating a superstiff trunk
Exhale and stretch opposite limbs away from the torso (e.g. left arm, right leg), then move the same limbs away from your midline (e.g. left arm moves left, right leg moves right).
Perform all reps on that side before switching sides.
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