Technique
- Start in an L-base with the flyer standing over the base’s head, facing the base’s feet.
- The base extends the arms in front of the face and makes a 90-degree angle at the legs.
- One leg at a time, the flyer places a shin into each of the base’s hands while holding the base’s shins just below the knees.
- Both partners are now at a 90-degree angle in the legs, with the flyer hinged at the hips and hands on the shins.
- Together, the flyer and base release opposing hands and feet to one another, just like a Bird dog.
- To exit, reverse the entry with control.
Form tips
- Both partners keep a Hollow body, engaging the Glutes to lift the leg.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Serratus anterior
Secondary
- Hip adductors
- Chest
- Back
- Shoulders
- Spine
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Serratus anterior
- Lower trapezius
- Posterior deltoid
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Balance
Other disciplines
Joint movements
Regressions
Bird dog
Beginner
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