Birddog
Birddog is a bilateral mobility exercise training the hip, shoulder, and lumbar spine across the sagittal plane, using Bodyweight.
- Laterality
- Bilateral
- Planes
- Sagittal
- Equipment
- Bodyweight
- Primary joints
- Hip · Shoulder · Lumbar Spine
Demo video
01
How to perform it
- 1Get on all fours with both hands and knees on the ground. Lift your knees 1-2 inches off the floor to engage your core and shoulders. Hold this position like a plank while breathing normally. A foundational all-fours stability drill.
02
Training profile
Fascial lines
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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