Quadruped Bird Dog
Opposite arm and leg reach for cross-body coordination, scapular stability, and anti-rotation control.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Keep the spine neutral and the torso still; stop if the back aches.
- Knee Issues: Four-point kneeling under a moving carriage loads the knees; pad under the knees and keep the weight even as the opposite limbs reach.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Start on all fours on the carriage with the hands on the footbar and the knees under the hips. The opposite arm and leg reach together, the leg driving the carriage away while the torso stays still.
Execution Instructions
Reach one arm forward and the opposite leg back, pressing the carriage away, then return with control.
Teaching Cues
"Reach the opposite arm and leg together."
"Hold the torso still — no rotation or sag."
"Exhale as you reach, inhale as you return."
Modifications & Progressions
Leg Only (Regression)
Reach the leg back only until cross-body coordination is clean.
Bird Dog Breath Hold (Progression)
Hold the reach for two full breaths before switching sides.
Padded Short Reach (Injury Modification)
For knee issues, pad under the knees and shorten both reaches so the hips stay level and the weight stays even.
Similar Exercises
Same category, or body position when the category is unique.