Movement overview

The TRX Single Leg Bird Dog is a compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.

Step-by-step cues

1. Attach the TRX straps securely to an anchor point.
2. Adjust the TRX straps to mid-calf length.
3. Kneel on the floor with your hands directly under your shoulders and knees under your hips.
4. Place one foot in the TRX strap loop, keeping your knee bent at 90 degrees.
5. Engage your core and extend the opposite arm forward while simultaneously extending the leg in the TRX strap backward.
6. Hold the position for a moment, ensuring your body forms a straight line from hand to foot.
7. Return to the starting position with control.
8. Repeat for the desired number of repetitions before switching sides.

Technical tips

• Maintain a neutral spine throughout the movement to prevent lower back strain.
• Focus on slow and controlled movements to enhance stability and muscle engagement.
• Keep your hips level and avoid rotating them as you extend your limbs.
• Engage your core by drawing your navel towards your spine to improve balance.
• Ensure that your supporting knee is directly under your hip for optimal alignment.
• Breathe steadily and consistently throughout the exercise to maintain focus and control.