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Core and abs · Strengthening

Reverse bird dog with resistance band

Reverse bird dog with resistance band, 3 sets, 10 repetitions per side

Illustration of the Reverse bird dog with resistance band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: In a quadruped position, secure a resistance band around one foot and hold the other end with the opposite hand. Simultaneously extend the leg with the band backward and the opposite arm forward, keeping the back straight and the abdomen engaged. Slowly return to the starting position while controlling the movement.

Tips: Keep your gaze towards the floor to maintain neck alignment, and avoid arching the back. Contract the abdominal muscles well to stabilize the trunk throughout the exercise.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance band
Starting position
Quadruped, back straight
Clinical goal
Strengthening of the abdominals and trunk stabilization
Also known as
reverse bird dog with resistance band, bird dog with elastic, abdominal stabilization exercise with resistance band

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.