Exercise ball bird dog

The exercise ball bird dog is a dynamic movement focusing on the glutes and the postural muscles of the upper back. When performing it, use an exercise ball that is tall enough to support your chest and core, but short enough to allow your hands and knees to reach the ground. It is slightly easier than a bodyweight bird dog and can work as a regression for that movement. It can be done for time or reps as part of a warm-up, paired with movements in a workout, or as a mobility or recovery exercise.


  1. Great warm-up for the glutes and upper back
  2. The ball supports the chest and spine if bodyweight bird dogs are painful for the back
  3. Balance challenge of the ball increases core engagement
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Exercise ball bird dog Images


Exercise ball bird dog Instructions

Exercise ball bird dog muscle diagram