Eccentryx / Exercise Atlas / core
Bird-dog
Hands under shoulders, knees under hips, reach opposite arm and leg.
Muscles
- Primary
- abs
- Supporting
- glutes, lower back
Mechanics
- Pattern
- anti-rotation
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Ribs and hips stay square while the long limbs move slowly.
- Progression
- Pause longer at full reach before adding a band.
- Regression
- Reach only one limb at a time and keep the range short.
Watch for
- Low back arching
- Hips rolling open
Substitutions
- Dead bug
- Pallof press
- Side plank with reach