Stability Ball Bird Dogs
Bird-dog draped over a stability ball — adds balance demand to the contralateral limb-extension pattern.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Anti-Rotation Balance / Stability Core Stability
Type: Light Activity
Equipment: Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The trunk and obliques resist the rotational pull. The shoulders and glutes hold the extended limbs. The deep core stabilizes against the unstable surface.
How to perform
Setup
Drape your hips over the stability ball in a prone position with hands and toes touching the floor.
Execution
Simultaneously extend one arm forward and the opposite leg back. Hold briefly. The body stays level. Switch sides.
Common mistakes
- Body rotating.
- Letting the ball roll.
- Not extending fully.
- Rushing.
- Hyperextending the neck.
Progressions and regressions
Regress to floor bird-dogs. To progress, work pause bird-dogs.
Programming notes
Trunk and balance work. 3 sets of 6-10 per side, twice a week.
