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Put the hand back down and smoothly shift back to center. To lift your hand, try bending your elbow. Bird dog. Don’t lift your leg too hight beyond your butt; Try to visualise a straight line from your hands to your toes when extended out; Tense you’re abs through the motions; Keep a slow smooth motion, with good control ; Muscles worked in the Bird Dog. Now it's time to progress into more challenging exercises and start packing on some functional glute mass.

Phase Two: Glute Hypertrophy. The exercise works a key muscle called the multifidus.

Hold for a second at the top. How to do Swiss Ball Bird Dog: Step 1: Lay down on top of the Swiss ball so that your waist is on top of the ball. This is a drill to assist the extension pattern in the suspended position. Pick one exercise and perform two sets of ten reps with a five-second isometric hold up top: Lying abduction.

Step 3: Lift your right foot up and your left arm at the same time. Step 2: Hands and feet are both on the ground, and your body is in a straight line. For a very basic bird dog, start of on all fours. Lift one hand and as you do so notice how your body, particularly your chest, shifts to the opposite side to compensate.

The below cues and yoga sequences added by yoga teachers show multiple ways to do Bird Dog Pose depending on the focus of your yoga sequence and the ability of your students. To view the complete steps and corresponding yoga sequence, please consider signing-up to yoga sequence builder that is trusted by yoga teachers worldwide to plan their yoga classes. Hip thrust. Clam. Fire hydrant. Set Up: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. Note in the first picture how my nose lines up with the gap between my legs. Single-leg glute bridge. Starting Position: Quadruped; This is a drill to assist the extension pattern in the suspended position. Step 4: Bring them back down and then lift up your left foot and right arm and do the same. Assisted Bird Dog - Leg slide with opposite arm lift.