This week, I shared 8 badass bird dog variations you likely haven’t seen or tried before. Guess what…none of them are easy. That being said, if you are performing regular bird dogs properly they should not feel easy. Bird dogs, one of Stu McGill’s ‘’big three,’’ is a great example of an exercise that many people think is ‘’too easy,’’ but this is only because they are not performing the exercise correctly.
As a primer, here is how you perform regular bird dogs.
Regular Bird Dogs
Key Coaching Points:
- Get on your hands and knees. Your hands should be directly below your shoulders.
- Set your body so it is in a straight line from your head to hips, and tuck your chin. Your head, torso and hips should be in a stacked position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Now lead with your heel, and extend one leg backwards, and simultaneously reach forward with your opposite arm. Pause for a count when you are in this extended position. Return your arm and leg to the starting position. You can alternate sides, or you can perform all of the reps on one side before switching sides.
- Do not lift your arm or leg too high as this can cause your spine to hyperextend. Parallel to the ground is often a good height.
- As a main objective of this exercise is to generate full body tension, contract your lats, the muscles between your shoulder blades, arm, and leg.
- As for the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade.
- Exhale as you are extending your arm and leg. Inhale and reset when you are in the starting position.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position, and your body should remain square to the floor. Do not allow your lower back to hyperextend, ribcage to flare, torso or hips to rotate, or your hips to collapse or pike.
7 Badass Bird Dog Variations You Likely Haven’t Seen Or Tried Before
Before you attempt to do any of these advanced bird dog variations, make sure you master the basic variation first.
Advanced Bird Dog #1: Bird Dogs + Resistance Around Ankle
In this advanced bird dog variation, you will have resistance around your ankle. This makes the exercise significantly more challenging, and increases the anti-extension component. You can use a cable machine, or a resistance band. You do not need a lot of additional resistance to make this exercise challenging. Maintain control for 100% of the movement and do not disengage the muscles in your leg at any point.
Advanced Bird Dog #2: Bird Dogs + Lateral Band Resistance
In this advanced bird dog variation, you will add in lateral band resistance. This increases the anti-rotational component of the exercise. In this video, the band is pulling my body to the right. I notice the muscles on the lefthand “pillar” of my body significantly more than when no band is present. You do not need to use a lot of resistance to make this challenging.
Advanced Bird Dog #3: Bird Dogs + Band Around Feet
In this advanced bird dog variation, you will place a resistance band around your feet. By doing so, you should feel your glutes noticeably more. The band also makes it much more challenging to maintain the proper body positioning.
Advanced Bird Dog #4: Contralateral and Ipsilateral Bird Dog + Single Arm Rows
In this advanced bird dog variation, you will get into a bird dog position and will maintain this position while performing single arm rows. This exercise is extremely anti-rotational in nature. Start out using about 1/2 of the weight you would during regular bent-over rows. I have provided you with two options. The first exercise is a contralateral bird dog plus single arm rows. In this variation, your opposite arm and opposite leg will be in contact with the bench. The second exercise, an ipsilateral bird dog plus single arm rows is dramatically more challenging. In this variation, the arm and leg on the same side of your body will be in contact with the bench.
As with any rowing variation, do not keep your shoulder blade pinned. It is meant to move. As this is a horizontal pulling movement, during the concentric/rowing movement your shoulder blade should move in towards your spine (retract). During the lowering/eccentric component your shoulder blade should perform the reverse movement and should move away from your spine (protract). As for the planted side, do not mindlessly hang out. Press your body away from the bench and protract your shoulder blade.
Advanced Bird Dog #5: Bird Dogs + Anti-Extension Component
In this advanced bird dog variation, you will have to contend with additional resistance as you extend your arm. You can use a band or cable machine. You do not need to use a lot of resistance to make this exercise challenging. Row the weight back to the starting position. Do not disengage the muscles in your arm at any point.
As with any rowing variation, do not keep your shoulder blade pinned. It is meant to move. As this is a vertical pulling movement, during the concentric/rowing component your shoulder blade should move in towards your spine (retract) and down towards your opposite hip. During the lowering/eccentric component your shoulder blade should perform the reverse movements and should move away from your spine (protract) and away from your opposite hip. As for the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade.
Advanced Bird Dog #6: Bird Dog Hold From Hand And Foot + Band Resisted Rows
In this advanced bird dog variation, you will hold the bird dog position from your hand and foot, and will perform single arm rows. You can use a band or cable machine. You do not need to use a lot of resistance to make this exercise challenging.
As with any rowing variation, do not keep your shoulder blade pinned. It is meant to move. As this is a vertical pulling movement, during the concentric/rowing component your shoulder blade should move in towards your spine (retract) and down towards your opposite hip. During the lowering/eccentric component your shoulder blade should perform the reverse movements and should move away from your spine (protract) and away from your opposite hip. As for the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade.
Advanced Bird Dog #7: Bird Dog Hold From Hand And Foot + Single Arm Rows (with fat gripz)
In this advanced bird dog variation, you will elevate your hands and feet on a bench, will hold the bird dog position from your hand and foot, and will perform single arm dumbbell rows. I also put on a fat gripz as this requires more grip strength.
As with any rowing variation, do not keep your shoulder blade pinned. It is meant to move. As this is a horizontal pulling movement, during the concentric/rowing component your shoulder blade should move in towards your spine (retract). During the lowering component your shoulder blade should perform the reverse movement and should move away from your spine (protract). As for the planted side, do not mindlessly hang out. Press your body away from the bench and protract your shoulder blade.
Advanced Bird Dog #8: Bird Dog + Knee Tuck On Roller
In this advanced bird dog variation, you will put one shin on a roller, and will roll/extend your leg backwards while simultaneously reaching forward with the arm that is on the same side of the body. As for the non-moving leg, keep it bent and in a fixed position. This exercise requires a lot of hip flexor strength, and your muscles must work really hard to prevent your spine from hyperextending, and your torso and hips from rotating. Like all bird dog variations, you want to keep your body square to the ground for 100% of the exercise.
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