Bird Dog with Leg Abduction

0.0s / 7.1s

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Trans. Abdominis
60%
Gluteus Medius
15%
Obliques
30%
Erector Spinae
15%
Deltoids
10%
Glutes (stance hip)
15%

Trans. Abdominis 60% — deep, not shown on the figure

Sets

2

Reps

6 each side

Hold

5 sec

Rest

60 sec

▶ Guided session · 2 × 6 each side

Harder than it looks — the sideways leg tries to roll the pelvis open, and the reaching arm doubles the twist to resist.