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Balance Trainer Bird Dog
This core stabilization exercise uses a balance trainer to challenge anti-rotation and strengthen the core, glutes, and lower back, promoting balance and stability.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Rest briefly between sets or perform as part of a circuit focused on core work.
How to Perform
Place the balance trainer dome-side up. Begin on all fours with hands shoulder-width and knees hip-width apart, ensuring both sets of joints are centered on the unstable surface.
- Brace your core tightly to prevent any rotation or arching in your spine.
- Slowly extend the right arm straight forward and the left leg straight back simultaneously.
- Keep the arm and leg parallel to the floor, avoiding raising them higher than hip or shoulder level.
- Hold this balanced, extended position briefly for maximum stability challenge.
- Return the arm and leg to the starting position with complete control.
- Repeat the movement on the opposite side (left arm and right leg).
Coaching Tips
Form Cues
- Brace your entire core hard
- Keep hips perfectly level
- Move slowly and controlled
- Reach long, not high
- Look straight down
Breathing
Exhale as you extend the limbs outward, maintaining a deep abdominal brace, and inhale as you return to the center position.
Tempo
2-1-2
Range of Motion
Extend the arm and opposite leg until fully straight and parallel to the ground, maintaining a neutral, stable spine throughout the movement.
Safety
Safety Notes
- Focus on the quality of spinal stability over the magnitude of the range of motion.
- Stop immediately if you feel sharp pain in the lower back or neck.
Spotting
Not recommended; the exercise is self-limiting and focuses on self-stabilization.
Common Mistakes
- Allowing the lower back to arch excessively.
- Shifting the hips or rotating the pelvis sideways.
- Moving too quickly, compromising stability.
- Lifting the extended limbs too high.
When to Avoid
- Acute lower back pain or severe spinal instability.
- Severe wrist or knee joint pain.
Flexibility Needed
- Adequate wrist extension for bearing weight on the hands.
- Comfortable kneeling position for the duration of the set.
Build Up First
- Competency performing the standard Bird Dog exercise on stable ground.
Also known as
Stability Bird Dog, Balance Pad Bird Dog, Unstable Bird Dog
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