rotation · beginner · single side
Bird Dog with Rotation
Also called: rotational bird dog, bird dog reach-through
Coaching cues
- Push the floor away with the support hand
- Reach long through fingers and heel
- Thread the arm under your chest, then re-extend
- Keep hips level the whole time
- Move slow — no wobble
Common mistakes
- Hips rotating along with the arm
- Arching the lower back as the leg lifts
- Dropping the extended leg between reps
- Speeding through the reach-through
Take care with: wrist. Members who list these injuries never see this exercise in a program.
Easier: Thread the Needle
Harder: Side Plank Rotation