Procaryote
Back · Strengthening

Bird dog en T

Bird dog en T, 3 sets, 8 repetitions per side, controlled tempo

Illustration of the Bird dog en T exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Tempo: Controlled

Description: On all fours, keep your pelvis stable and your spine in a neutral position. Simultaneously extend one arm sideways and the opposite leg backward, forming a T with your body. Control the movement to reach maximum thoracic range without moving the pelvis.

Tips: Keep your gaze on the ground to maintain neck alignment, contract your abdominal muscles to stabilize the trunk, and avoid excessive pelvis rotation.

Progression: Gradually increase the duration of hold in the final position or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
À quatre pattes, bassin stable, colonne neutre
Clinical goal
Renforcement et mobilité thoracique
Also known as
oiseau en T, exercice de stabilisation thoracique, bird dog latéral

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.