Banded Bird Dog

CoreBand

The standard bird dog with a light band looped around the extending hand and foot, adding resistance that increases both the anti-rotation and anti-extension demand as the limbs reach against tension.

Demo: General S&C demo

Sets

3

Reps

8 per side

Rest

45s

Contraindications

None significant if band tension is appropriate.

Setup

Loop a light band around one hand and the opposite foot, or anchor a band to a fixed point for added resistance. Start on hands and knees.

Execution

  1. 1Brace the core before extending against the band
  2. 2Extend the opposite arm and leg against the band's resistance
  3. 3Keep the hips and shoulders level throughout
  4. 4Hold briefly at full extension, maintaining tension
  5. 5Return under control and switch sides

Key cues

  • Fight the band, keep the hips still
  • Reach long against the resistance
  • Level hips throughout the movement
  • Control the return just like the reach

Common faults

  • Hips rotating to compensate for the added band resistance
  • Low back arching under the extra tension
  • Band too heavy, forcing poor form
  • Rushing the movement instead of controlled reaching

Tweaks

  • Adjust band tension based on control
  • Add a pause at full extension
  • Combine with a dead bug for a full anti-extension and anti-rotation circuit

Regressions

Bird Dog

Progressions

Weighted Bird Dog

Muscles

Primary: Erector Spinae, Transverse Abdominis, Glutes

Secondary: Obliques, Shoulders

Notes

ANTI-ROTATION + ANTI-EXTENSION.

Sources

Attribution: Gray Cook (FMS), banded progression per general S&C practice