TRX Single Leg Bird Dog
Motor SkillBalanceFunctionalCore
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Description
The TRX Single Leg Bird Dog is a compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
How to Perform
- Attach the TRX straps securely to an anchor point.
- Adjust the TRX straps to mid-calf length.
- Kneel on the floor with your hands directly under your shoulders and knees under your hips.
- Place one foot in the TRX strap loop, keeping your knee bent at 90 degrees.
- Engage your core and extend the opposite arm forward while simultaneously extending the leg in the TRX strap backward.
- Hold the position for a moment, ensuring your body forms a straight line from hand to foot.
- Return to the starting position with control.
- Repeat for the desired number of repetitions before switching sides.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Focus on slow and controlled movements to enhance stability and muscle engagement.
- Keep your hips level and avoid rotating them as you extend your limbs.
- Engage your core by drawing your navel towards your spine to improve balance.
- Ensure that your supporting knee is directly under your hip for optimal alignment.
- Breathe steadily and consistently throughout the exercise to maintain focus and control.
Common Mistakes
- Hips rotating or dropping instead of staying level.
- Arching the lower back instead of maintaining a neutral spine.
- Allowing the supporting knee to collapse inward.
- Failing to engage the core, leading to instability.
- Reaching the arm and leg too high, causing loss of balance.
- Not maintaining a straight line from head to heel on the extended side.
- Using momentum instead of controlled movements.
- Neglecting to keep the shoulders away from the ears.
- Letting the TRX straps become slack rather than keeping tension.
- Holding the breath instead of breathing steadily.
Recommended Exercises
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