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intermédiaire

Bird Dog with Pause

Intermediate Bird Dog variation to build stability, balance, and trunk control.

2
Sets
10
Reps
80s
Duration
25s
Rest
5/10
RPE

📖 Detailed description

Start on all fours with your hands under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back. Pause for 2 seconds while keeping your pelvis stable, your core engaged, and your neck neutral. Return slowly, then switch sides. Control matters more than height.

💡 Execution tips

  • Imagine a glass of water balanced on your pelvis that must not move.

⚠️ Common mistakes

  • Lifting the leg too high, opening the pelvis, arching the back, moving too fast.

🔀 Variants

  • Version Beginner Arms Seuls
  • Version with Mini-pause Plus Longue