> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Double bird-dog
> Novice · Dynamic · Unilateral. Strength, balance
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Video length** | 14 s |
## Technique
1. Start in an L-base with the flyer standing over the base's head, facing the base's feet.
2. The base extends the arms in front of the face and makes a 90-degree angle at the legs.
3. 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.
4. Both partners are now at a 90-degree angle in the legs, with the flyer hinged at the hips and hands on the shins.
5. Together, the flyer and base release opposing hands and feet to one another, just like a Bird dog.
6. 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
- Glutes
- Hamstrings
- Serratus anterior
- Hip adductors
- Chest
- Back
- Shoulders
- Spine
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Serratus anterior
* Lower trapezius
* Posterior deltoid
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
## Equipment
## Appears in
## Regressions
Beginner
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/double-bird-dog-e0lf). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
