The bird dog is a widely programmed exercise for all manner of reasons. It’s hugely accessible as you need no equipment, however it is often rushed and is not executed with good levels of intent. If you get this exercise right it can be a really nice way to get load across the sacroiliac joint (SIJ) and primes the transference of force from the lower limb through the pelvis and into the trunk. This vital function allows you to stabilise your SIJ and reduce the waste of energy transferring across the pelvis with movement.
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