Menu
Sign out

Bird Dog Rows

A core stability exercise that combines the bird dog position with rowing movements to improve balance, coordination, and back strength.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Start in a bird dog position on hands and knees. Extend opposite arm and leg while maintaining balance. Perform rowing movements with the extended arm while keeping your core engaged and body stable.

Starting Position

Begin on hands and knees with back straight, core engaged, and body in a neutral position.

Finishing Position

Return to the starting bird dog position with all limbs in contact with the ground.

Form Cues

Keep core engaged, maintain balance, control the movement, breathe steadily

Common Mistakes

Losing balance, arching back, rushing the movement, not engaging core

Progression Tips

Add resistance, increase duration, try different variations, extend range

Regression Tips

Remove rowing motion, practice static holds, reduce duration, use support

Safety Notes

Maintain proper form to avoid back strain. Stop if you experience back or shoulder pain. Consult a professional if you have core issues.