One of the primary torso (core) training exercises that should be included in any well-rounded strength training program is an Anti-Rotational exercise. Quadruped (sometimes referred to as Bird Dog) exercises fit into that category. The torso's ability to absorb stress/forces as well as efficiently transmit stress/forces from upper to lower extremities (and vice versa) is vital to maximizing performance and minimizing mechanical breakdown (i.e. disc injury). Of primary importance in this exercise is the ability of the body to gain postural endurance through glute medius, multifidus, quadratus lumborum and transverse abdominals as well improving scapular stabilizers. Finally, improving glute max activation is a common need aiding in decreased low back pain.
1. Hands under shoulders, knees under hips (hip - shoulder width max).
2. Neutral spine and shoulders retracted.
3. One knee on Airex pad and one knee off (and off ground as well)
4. Dowel runs parallel to spine with 3 points of contact (head, shoulder blades, glutes) to be maintained throughout.
5. Extend heel to ceiling (activate glute but do not arch spine).
6. Make the body long from the top of the head through the opposite knee.
7. Hold for 1-5 seconds and repeat.