2 minutes reading time

Band: Resisted Bird Dog (RNT)

Intermediate
Equipment
Abs
Abs
Abs
Abs
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Compound
Force Type
Isometric

The Band-Resisted Bird Dog (RNT) is a core stabilization drill that challenges your coordination, balance, and postural control. Originating from the plank family, this variation uses a resistance band to introduce reactive tension, making your core work harder to resist unwanted movement as you reach out.

It’s an excellent choice for developing anti-extension strength, shoulder and hip stability, and overall neuromuscular control.

Key Benefits:

  • Enhances core stability and control
  • Improves shoulder and hip coordination
  • Strengthens glutes, lower traps, and deep abdominal muscles
  • Great for injury prevention and posture correction
  • Introduces reactive resistance for better motor control
  1. Start in a tabletop position: knees under hips, hands under shoulders, toes tucked.
  2. Anchor a resistance band across your body—one end around your left foot, the other in your right hand.
  3. Inhale, brace your core, and extend the right arm forward and left leg back.
  4. Keep your hips level and spine neutral throughout—no arching or twisting.
  5. Exhale as you reach long through both limbs, resisting the band.
  6. Slowly return to the start, then repeat for reps before switching sides.
  • 🧠 Drive the leg movement from the hip—not your lower back. Your back shouldn’t arch during extension.
  • 🧍 Keep your spine long and stable. Imagine balancing a glass of water on your back.
  • 🧠 As you reach forward, you should feel your lower trap (beneath the scapula) reflexively activate.
  • 📏 If you can’t get a full reach, check for excessive spinal extension. Reset your core and try again.
  • 🧩 Watch for compensations—this exercise reveals imbalances in glutes, core, and scapular control.
  • 🌬️ Exhale as you reach—it helps engage your deep core muscles and stabilizes your movement.

💪 The band-resisted bird dog is a masterclass in movement quality and control. Add it to your warm-up or core routine and train your body to move better, not just harder. 🚀

Gym Mates