Band Resisted Bird-Dog

This is a progression of the Bird-Dog exercise. Typically, these will be done with 5-10 sec holds. The water bottle on my back is used so that I focus on stability and there’s no excessive rotation in the pelvis. You can use various things including – yoga blocks, lacrosse balls, even a cell phone.

Master the regular movement first before you add a band. The goal is maximum tension and stiffness. These can be used in a rehab scenario for those with low back pain or as part of a warm-up in preparation for lifting.