Bird Dog Plank
Never performed by Overload members
Primary muscles
Secondary muscles
Also known as: bird dog plank, birddog plank, planche bird dog, plank bird dog, planche bras jambe oppose
Other languages: FR
Similar exercises
Same movement pattern or same muscles worked. Useful when the equipment is taken, or to vary without changing the stimulus.
PlankThe same high-plank hold without the limb lifts — the natural regression when the four-point support is too demanding.
Dead BugSupine anti-rotation drill extending opposite arm and leg, same bracing demand with the spine supported.
Push Up to Side PlankPlank variation that removes a support point and loads the obliques through rotation instead of extension.
SupermanProne extension isolating the erector spinae and glutes worked by the raised arm and leg, without holding a plank.
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