Why the Bird Dog Exercise Feels Harder Than It Looks

Bird dog exercise looks simple to eyes, still many people struggle in performing it properly. This is one of those exercises which don’t require weights or other equipment. Still difficult!

You balance yourself on all fours and extend one arm straight in front and opposite leg back, simultaneously. We shall get back to how to perform it later in the article.

Bird dog exercise is designed to challenge the controlling of force by engaging core and the limbs. To be honest, generating force is easier than controlling it. Hence, many people struggle with right execution of dog bird exercise.

It requires stability, coordination, balance, and body awareness—all together in action.

However, with regular practice and little guidance you can get better in performing bird dog exercise.

What is Bird Dog Exercise?

Bird dog exercise is a body weight movement, that is performed from the all-fours position.

The all-fours position is when you balance your body on your legs and hands, while placing your hands beneath your shoulders, and legs bend from hips at 90 degrees.

This position is also known as table top position.

Once you are stable in this position, embrace your core, and raise one arm straight in front and opposite leg straight behind until your raised arm and leg is parallel to the ground.

Hold this position for few seconds (2-3 seconds) and get back to the starting position. Now repeat this with other arm and leg.

Repeat 10 times for each side.

Stability: The Reason why most People find it Challenging

Most exercises are the natural movement of our body coupled with weights or resistance. While bird dog exercise is simply the opposite.

It tests your stability, which is tricky even for professionals and elite athletes.

As soon as you raise your arm and leg, your muscles like hips and lower back would like to compensate due to the added stability needed to be get into/stay in that position.

If you don’t keep conscious focus on tightening of your core, it is very likely, your hips and lower back will arc and compromise stability.

You need to keep your core firm and engage your transverse abdominis muscles, lower back and spine to stay in the hold. Hence, supports your stability.

Why Body Coordination is the key?

Your ability of coordination is tested in bird dog exercise.

While moving your limbs, you need to coordinate the movement, as arm and leg should move simultaneously.

This exercise challenges and tests your brain-to-muscles communication.

Improved body coordination and communication between your body parts is essential in mind muscle connection.

These improvements boost quality of your workouts, enhance movements, and allow greater control.

Common Bird Dog Exercise Mistakes

Most common reason bird dog exercise feels difficult is people unknowingly perform it incorrectly.

Another common reason is lifting legs too high while performing. While doing that you would arc lower back; disengaging the core and compromise coordination.

Some people rotate the hips and put all their weight on the side (leg generally) which is on the floor, effectively compromising the stability and coordination.

Instead, perform slowly and focus on maintaining the alignment. Imagine balancing something on your back and try to avoid it from falling.

How to Get More from the Bird Dog Exercise

Slow and controlled movement is the key. You should focus on moving in a flow, rather moving inconsistently.

Pause once you reach at the top of the lift. If you aren’t able to stay parallel yet, you can lower your range of motion and achieve stability, and keep growing progressively.

Try to keep looking at the floor while performing the exercise and keep your core engaged.

In few days, you will feel a better stability and body coordination.  

Conclusion

Bird dog exercise is an exercise which don’t require power or explosion unlike other exercise movements.

Slow gradual movement is the key to better performance. Keep your lower back, spine and core aligned throughout the lift movements.

Remember to get better over time, if lifting upto parallel level is difficult for you.

Let us know in the comments, whether you do bird dog exercise regularly. If yes, were you doing any of the above-mentioned mistakes earlier!