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Resistance Band Bird Dog

Resistance Band Bird Dog

The Resistance Band Bird Dog is a fantastic exercise that targets the core, glutes, and shoulders, helping to improve stability and balance throughout the body. This exercise is a variation of the traditional bird dog exercise, but with the addition of a resistance band to intensify the workout. To perform the Resistance Band Bird Dog, you'll need a looped resistance band. Start by positioning yourself on all fours with your hands directly under your shoulders and your knees under your hips. Place the resistance band around the soles of your feet and hold the loops with your hands. Engage your core muscles by drawing your belly button towards your spine. Keep your spine neutral and avoid any excessive arching or rounding of the back. Begin by extending one leg straight back while simultaneously extending the opposite arm forward. Be sure to keep your hips and shoulders squared to the ground and avoid any twisting or tilting. Maintain a controlled and stable position for a brief moment, feeling the tension in your core and glutes. Slowly return to the starting position and repeat with the opposite arm and leg. Aim to perform this exercise in a smooth, controlled manner, focusing on stability and proper form. The Resistance Band Bird Dog is an excellent exercise for individuals of all fitness levels. It can be incorporated into warm-ups, strength workouts, or even as part of a rehabilitation program. Remember to start with a resistance band that matches your strength level and gradually progress as your core strength improves. By regularly including the Resistance Band Bird Dog in your workout routine, you'll enhance your core stability, improve balance, and help prevent injuries. It's a versatile exercise that challenges multiple muscle groups simultaneously, making it a valuable addition to any home or gym workout.


  • Start by placing a resistance band around your thighs, just above your knees.
  • Get down on your hands and knees on a mat or soft surface, with your hands directly under your shoulders and your knees hip-width apart.
  • Engage your core muscles by pulling your belly button in toward your spine.
  • Extend your right arm straight in front of you, parallel to the floor, while simultaneously lifting your left leg straight out behind you, parallel to the floor.
  • Keep your hips level and avoid twisting or arching your back.
  • Hold the extended position for a couple of seconds, feeling the contraction in your glutes.
  • Slowly lower your right arm back down and bring your left knee back down to the starting position.
  • Repeat the movement on the opposite side, extending your left arm and right leg.
  • Continue alternating sides for the desired number of repetitions or duration of the exercise.
  • Remember to breathe steadily throughout the movement and maintain proper form.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise to engage your core effectively.
  • Keep your shoulders down and away from your ears to avoid unnecessary tension in the upper body.
  • Breathe comfortably and exhale as you lift your leg and arm, engaging the core muscles.
  • Start with lighter resistance bands and gradually increase the tension as you build strength and stability.
  • Engage your glutes and visualize driving your heel and hand away from each other to activate the posterior chain.
  • Avoid overarching your back or sagging your hips by engaging your core muscles and keeping a straight line from head to toe.
  • Ensure that your movements are controlled and deliberate, rather than relying on momentum to perform the exercise.
  • Keep your neck relaxed and aligned with your spine, avoiding any strain or excessive tension.
  • Perform a dynamic warm-up before starting the exercise to prepare your body and prevent injuries.
  • Always consult with a fitness professional if you have any pre-existing conditions or concerns before attempting this exercise.

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