Sliding Leg Bird Dog

The Sliding Leg Bird Dog is a challenging exercise that targets the core, glutes, and shoulders. It is a dynamic variation of the classic Bird Dog exercise, adding an element of instability and increased activation of the stabilizing muscles. To perform this exercise, you will need a smooth surface and a pair of sliders or small towels. In this exercise, you start on all fours with your wrists aligned under your shoulders and your knees under your hips. Place the sliders under your feet. Engage your core and keep your spine neutral throughout the movement. Slowly extend one leg straight back while simultaneously sliding it away from your body. Your opposite arm should lift and reach forward at the same time. Pause for a moment in this extended position, ensuring you maintain stability and control. Then, bring your knee and elbow back towards each other, sliding your leg and arm back to the starting position. Repeat on the other side. The Sliding Leg Bird Dog is an effective exercise for improving stability, balance, and coordination. It targets the deep core muscles, including the transverse abdominis and multifidus, which play a crucial role in maintaining a strong and stable core. Additionally, this exercise engages the glutes, hamstrings, and shoulders, helping to build overall strength and muscular endurance. When performing the Sliding Leg Bird Dog, focus on maintaining a slow and controlled movement. Avoid arching your back or allowing your hips to rotate excessively. Keep your abdominal muscles engaged throughout the exercise to stabilize your spine and protect your lower back. Progress the difficulty by increasing the range of motion or adding resistance. Incorporating the Sliding Leg Bird Dog into your workout routine can enhance your core strength, improve your posture, and enhance your overall performance in various activities. Remember to always warm up before starting any exercise and listen to your body, ensuring you're performing the movements safely and effectively. Ready to crank up the intensity and challenge your stability? Give the Sliding Leg Bird Dog a try and feel the burn!

Instructions

• Start in a quadruped position with your hands directly underneath your shoulders and your knees underneath your hips.
• Place a set of sliders or a towel underneath your toes.
• Engage your core and extend your right arm forward, simultaneously extending your left leg straight back.
• Keep your hips and shoulders parallel to the ground.
• Maintain a neutral spine and avoid any rotation or sagging of the hips.
• Pause for a moment at the top of the movement, feeling a stretch in your extended leg.
• Return your right hand and left knee to the starting position, then repeat on the other side.
• Perform the desired number of repetitions on each side, focusing on maintaining proper form and stability throughout the exercise.

Tips & Tricks

• Engage your core throughout the entire exercise to maintain stability and control.
• Focus on a slow and controlled movement rather than rushing through the exercise.
• Keep your hips and shoulders level throughout the movement to ensure proper alignment.
• Exhale as you extend your leg and arm, and inhale as you bring them back to the starting position.
• Avoid overarching your lower back by keeping your abs tight and back in a neutral position.
• To intensify the exercise, try adding resistance bands or ankle weights to increase the challenge.
• Make sure to keep your neck relaxed and in line with your spine, avoiding any strain or tension.
• Start with a lighter slide or on a surface with less friction if you're new to this exercise.
• Be consistent with your practice, aiming for at least 2-3 sets of 10-15 repetitions on each side.
• Listen to your body and modify the exercise if needed, ensuring that you feel your muscles working without any pain or discomfort.