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Back · Strengthening

Bird dog with plyometrics and external shoulder rotation

Bird dog with plyometric external shoulder rotation, 3 sets, 8 repetitions per side

Illustration of the Bird dog with plyometrics and external shoulder rotation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Get on all fours, keeping your back straight and pelvis stable. Simultaneously extend one arm in external shoulder rotation and the opposite leg backward, then perform a small plyometric movement by slightly bringing the arm forward before returning to the extended position. Keep the core engaged and avoid any rotation or tilting of the pelvis.

Tips: Contract your abdominal muscles to stabilize the lower back, look towards the ground to maintain a neutral spine, and perform the movement slowly to control stability before adding plyometrics.

Progression: Gradually increase the speed of the plyometric movement or add a slight load to the ankles once control is mastered.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat, ankle_weight
Starting position
À quatre pattes, dos neutre, bassin stable
Clinical goal
Renforcer les muscles lombaires et améliorer la stabilité du tronc
Also known as
bird dog pliométrique, bird dog rotation épaule, bird dog lombaire

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.