Bird Dog (Knee Reach, No Arm)

CoreBW

A simplified bird dog regression using only the leg extension without the opposite arm reach, reducing the coordination demand while still training hip level control and anti-rotation.

Demo: General S&C / McGill Big 3 demo

Sets

3

Reps

8-10 per side

Rest

30s

Contraindications

None significant.

Setup

Start on hands and knees, hands under shoulders, knees under hips, spine neutral.

Execution

  1. 1Brace the core before extending the leg
  2. 2Extend one leg straight back without lifting the opposite arm
  3. 3Keep the hips level, resisting rotation or hiking
  4. 4Hold briefly at full extension
  5. 5Return with control and switch sides

Key cues

  • Hips stay level, no rotation
  • Reach the leg back long, not up high
  • Move slow and controlled
  • Keep the supporting arms stacked under the shoulders

Common faults

  • Hips rotating or hiking as the leg lifts
  • Leg lifted higher than the hip, forcing lumbar extension
  • Rushing the movement
  • Losing the neutral spine position in the upper back

Tweaks

  • Progress to the full bird dog with arm reach once solid
  • Add a band for resistance once coordination is established
  • Increase hold time at full extension

Progressions

Bird Dog

Muscles

Primary: Erector Spinae, Glutes

Secondary: Transverse Abdominis

Notes

ANTI-ROTATION, difficulty 1 entry point.

Sources

Attribution: Stuart McGill (Big 3) / Gray Cook (FMS), beginner regression