Muscle group: lower body (lower back, glutes), core, arms.
Intensity: light.
Directions
- Start in a quadruped position with your hands directly under your shoulders and your knees directly under your hips.
- Extend your right arm straight out in front of you and hold it there for a few seconds, then return to the starting position.
- Repeat the exercise with the left arm.
- Extend your right leg straight out behind you and hold it there for a few seconds, then return to the starting position.
- Repeat with the left leg.
- Continue repeating the exercise, while alternating arms and legs.
Modifications: this is the easiest modification; when you master it, move to a regular Bird dog.
Mistakes
The Single-arm/single-leg Bird dog shares the same mistakes with the regular Bird dog:
- Letting your lower back sag or arching it too much: Try to maintain a neutral spine position to avoid placing excess strain on your lower back. This means avoiding both excessive arching and rounding of the spine. To do so engage your core muscles and keep your back flat and straight throughout the exercise.
- Raising your arm or leg too high or too low: Extend your arm or leg parallel to the ground, keeping them in line with your body to engage the core more effective.
- Raising your head and neck too high: Keep your head and neck in a neutral position to avoid straining them. Keep your gaze focused on the floor a few feet in front of you.
- Raising your arm or leg too quickly: Prioritize controlled movements over speed. Lift your arm or leg slowly, ensuring proper form and balance.
- Twisting the hips: Keep your hips parallel to the ground and avoid rotating them as you extend the leg or arm.
Also be sure to practice both arms and both legs equally to prevent imbalances.
Conclusion
The Single-arm/single-leg Bird dog is an easier modification of the traditional Bird dog. By working with one arm or one leg at a time, this variation reduces the complexity, but at the same time offers a more focused challenge to your core and stability. It enhances coordination and balance while placing greater emphasis on the targeted muscle groups. It`s a valuable stepping stone for beginners, helping them gradually build strength and coordination in a controlled manner.
This modification is suitable for various workout styles, including circuit training, where you can tailor the exercise intensity to your fitness level.