Core Stability: Same-Side Bird Dog Row

Now I KNOW that your core must be getting some good loving …..  you have already mastered the Renegade Row and the ½ Kneeling Kettlebell Press!  Are you ready for the Same-Side Bird Dog Row?

Say what?  Ok – I know that you have already incorporated the bird dog into your routine.  And – you may have already incorporated a row with it.  However – normally you are rowing with the opposite arm as your extended leg.  What if all the work was done on one side?  Again – say what?  Yep!  And it will challenge your core like crazy!!!

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This exercise is a great progression of the bird dog and really challenges all of the core muscles. This variation prevents you from “cheating” with momentum — if you do, you will topple right over! It really forces your rowing form to be spot-on.

Are you ready?  Let’s get started!

  • Unlike the standard bird dog, place your arm and leg on the same side of your body on the bench (for example, right arm and right leg).
  • Grab a dumbbell with your free hand, and lift and extend your free leg behind you so that it is parallel to the floor.
  • Keep your spine in a neutral position with the front of your body facing the floor.
  • Take a deep breath in and smile.
  • Brace your core, gently tuck your ribcage down toward your hips, and squeeze your glutes. (This will help keep your body in the proper alignment and will allow your anterior core to stabilize your pelvis and spine.)
  • Initiate the row with your mid-back, not your arm. Your forearms should remain vertical, and your elbow should stay close to your side as you bring the weight up toward your body.
  • As you perform the rowing motion, think about squeezing your shoulder blades together and back. Pretend that you’re trying to gently tuck your shoulder blade into your back pocket on the opposite side.
  • Maintain proper alignment for the duration of the exercise. Aside from your rowing arm, your body should remain completely still.
  • Lower the weight – and smile!

Repeat 10x on each side.

This one really is going to test your core and your balance.  Perfect for all of those summer activities!


Move your body, put good things in and ENJOY every day!

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