Resistance Band Bird Dog

The bird dog with a loop band from one hand to the opposite foot; the band resists as the diagonal stretches long and pulls it back in.

How to do it

Setup

On all fours, knees under the hips, hands under the shoulders, a loop band around one hand and the opposite foot.

Steps

Reach the banded arm and leg out to one long line against the band.
Pause with the band taut and the hips level.
Let the band draw them back in slowly; finish the set, then switch sides.

Common mistakes

Hips rotating as the leg stretches the band: level beats reach. Band snapping the limbs back in: control the return. Arching the lower back at full stretch: brace and stop at a straight line.

Breathing

Exhale extending, inhale returning.