Videos
Instructions
- Start on all fours with hands under shoulders and knees under hips.
- Place a resistance band around both wrists if using one.
- Engage your core to maintain a neutral spine.
- Slide one hand forward on the floor while keeping the opposite hand and both knees stable.
- Return to the starting position and repeat on the other side.
Technical Tips
- Keep your hips level and avoid rotation.
- Engage your abs throughout to stabilize your torso.
- Move slowly and control the slide to prevent shifting weight.
Breathing Tips
- Inhale before initiating the slide.
- Exhale as you extend your arm forward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Acute wrist pain or instability
- Severe lower back conditions
Description
The Four Point Kneeling Bird Dog Hand Slide is a controlled core stability exercise that enhances body awareness, balance, and postural strength. Performed from a quadruped position, it challenges the deep stabilizing muscles by combining static core engagement with a dynamic reaching movement. The inclusion of a resistance band further intensifies the activation of the shoulders and core, making it an ideal choice for functional strength and injury prevention programs. This movement is especially effective for reinforcing core control during limb movement, a critical element in athletic performance and daily activities. Its low-impact nature also makes it suitable for rehabilitation and warm-up routines.
What muscles does the Bird Dog Hand Slide target?
The Bird Dog Hand Slide primarily targets the abs, especially the deep core stabilizers, while also engaging the lower back, obliques, shoulders, and gluteus medius for postural control and balance.
Is the Bird Dog Hand Slide good for beginners?
Yes, the Bird Dog Hand Slide is beginner-friendly and ideal for learning core engagement and balance without excessive joint stress, especially when performed without resistance.
Do I need a resistance band for the Bird Dog Hand Slide?
No, a resistance band is optional. However, using one around the wrists adds extra shoulder and core activation, making the exercise more challenging and effective.
Can I use the Bird Dog Hand Slide for back pain prevention?
Yes, the Bird Dog Hand Slide is a safe and effective exercise for strengthening core stabilizers, which support the spine and help prevent lower back pain when performed with proper form.
How many reps should I do for the Bird Dog Hand Slide?
For general core stability training, aim for 8 to 12 controlled reps per side, focusing on form and stability over speed or volume.