Bird Dog in T Position

Description

On all fours, with knees directly under the hips and hands aligned under the shoulders, place a moderately tensioned elastic band between both hands. Keep the back in a neutral position (slightly arched) and the chin tucked in. Slightly contract the abdominals and back muscles, then lift one leg without affecting the stability of the trunk or pelvis. While keeping the leg extended, raise the opposite hand to the side, arm extended, thumb up, resisting against the tension of the elastic band. Hold this position briefly, then return to the initial position.

Settings

Equipment

Resistance Band

Positions

Quadruped Position

Muscle groups

Thoracic extensorsShoulder abductors

Difficulty

Difficult

Movement

Abduction

Contraction mode

Concentric