Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Bird Dog with RNT
Resistance band bird dog with reactive neuromuscular training targets core, glutes, and erectors for enhanced stability and neuromuscular control; used to correct movement patterns and build dynamic trunk stability.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Glutes
Secondary Muscles
Shoulders, Lats
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
Obliques
8/10External Obliques, Internal Obliques
Glutes
8/10Glute Max, Glute Medius
Lower Back
7/10Erector Spinae
Shoulders
5/10Anterior Delts
Lats
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in quadruped position on mat with wrists under shoulders and knees under hips, neutral spine. Loop light resistance band around one foot and hold opposite hand to create gentle pull.
- Engage core to brace spine.
- Extend opposite arm forward with thumb up, keeping shoulder stable.
- Simultaneously extend banded leg back from hip, toes pointed.
- Reach arm and leg long while resisting band's pull.
- Maintain hips and shoulders level to floor.
- Hold extended position 2-3 seconds, focusing on stability.
- Slowly return to start, then switch sides.
Coaching Tips
Form Cues
- Reach long, don't lift.
- Resist the band's pull.
- Keep spine neutral.
- Hips square to floor.
- Move slow and controlled.
Breathing
Inhale to prepare, exhale during extension and hold while bracing core.
Tempo
3-2-2
Range of Motion
Extend arm to shoulder height forward and leg to hip height back without rotating pelvis or arching spine; full reach until torso stable.
Safety
Safety Notes
- Maintain neutral spine to avoid lumbar stress.
- Use light band to prevent compensation.
- Inspect band for damage before use.
- Stop if sharp pain occurs.
- Kneel on mat for knee comfort.
Spotting
No spotting needed; self-monitor form using mirror if available.
Common Mistakes
- Arching lower back.
- Rotating hips or shoulders.
- Allowing band to dictate path.
- Rushing the movement.
- Dropping limbs on return.
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent spinal injury
Flexibility Needed
- Neutral spine maintenance
- Hip extension range
- Shoulder flexion to 90 degrees
Build Up First
- Master basic bird dog
- Core bracing competency
- Understand RNT principle
Also known as
Banded Bird Dog RNT, RNT Bird Dog, Resistance Band Quadruped Extension
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Reverse Lunge with Pallof Press
Bands
Abs, Obliques
Resistance Band Seal Jack
Bands
Glutes
Resistance Band Superman
Bands
Lower Back
Resistance Band Side Bend
Bands
Obliques
Resistance Band Pull-Through
Bands
Glutes
Resistance Band Side Plank Row
Bands
Obliques
Resistance Band Pallof Press and Twist
Bands
Obliques
Resistance Band Cross-Body Reach
Bands
Obliques
Resistance Band Seated Wood Chop
Bands
Obliques
Resistance Band Bear Pull-Through
Bands
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
