# The Problem With Bird Dogs

## Метаданные

- **Канал:** E3 Rehab
- **YouTube:** https://www.youtube.com/watch?v=mdkg8eBROJo
- **Дата:** 04.05.2026
- **Длительность:** 2:10
- **Просмотры:** 12,294

## Описание

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

## Содержание

### [0:00](https://www.youtube.com/watch?v=mdkg8eBROJo) Segment 1 (00:00 - 02:00)

The bird dog is one of the most popular core exercises. It is primarily used to target the hip extensors like the gluteus maximus, the low back extensors like the erectors, and muscles regarded as stabilizers like the multifidi. The bird dog can be an excellent entry point for training these muscles if you've recently been injured, you're experiencing high levels of pain, or you're new to exercise. The underlying problem? The ceiling for mastery is low, and so is the potential for progressive overload. This is not necessarily a bad thing because you don't always have to be in the constant pursuit of making an exercise harder. However, we try to add repetitions to push-ups, weight to squats, and shave seconds or minutes off our running distances. So, why are we more accepting of low effort bird dogs that no longer challenge us enough to stimulate desirable adaptations? If bird dogs work well for you and your goals, I'm not suggesting that you stop doing them. But, if you're seeking a suitable substitute because they've become stale or too easy for you after months of performing the same hold times, consider the following options. One, Roman chair back extension. You can perform these isometrically with or without weight, or move through a range of motion that is tolerable for you with or without weight. These can also be performed unilaterally. Two, GHD back extension. The same options apply, but these will be more difficult. Three, back extension holds on an exercise ball. This is a great alternative to the previous options that can be done at home with your arms across your chest, down by your side, out in a T, or overhead. You can even alternate arms and legs like a bird dog. For any position, feel free to add weight as well. Four, bridges and hip thrusts. These movements also train your back extensors, hip extensors, and multifidi, but you can add significantly more load or do them single leg. Once again, bird dogs themselves aren't inherently problematic. It's more about properly matching the intensity of an exercise to your current fitness level and goals.

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*Источник: https://ekstraktznaniy.ru/video/52289*