Birddog w/Trap Raise
Birddog w/Trap Raise is a unilateral mobility exercise training the hip, shoulder, scapula, and lumbar spine across the sagittal plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal
- Equipment
- Bodyweight
- Primary joints
- Hip · Shoulder · Scapula · Lumbar Spine
Demo video
01
How to perform it
- 1Start in a quadruped position and perform a birddog by extending the opposite arm and leg. At the end range pause and perform a trap raise by elevating the extended arm slightly higher. This small additional lift activates the lower trap more specifically at the end of the birddog movement.
02
Training profile
Fascial lines
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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