Home Training Advancing Rotary Stability: Pushup Position Reverse Bird Dog
Advancing Rotary Stability: Pushup Position Reverse Bird Dog

Advancing Rotary Stability: Pushup Position Reverse Bird Dog


Rotary stability tasks are found in a vast majority of strength and conditioning training programs. Although the research is still up in the air regarding it’s use for improving performance or (lack of) correlating to potential injury risk, it still has it’s use in training programs from a movement pattern and training effect perspective. Rotary stability is a complex movement that requires neuromuscular control, coordination, and multi-planar trunk stability while simultaneously combining upper and lower extremity movement.

One of the more advanced rotary stability exercises you can progress up to is the Pushup Position Reverse Bird Dog. Assuming you’ve mastered all of the other prerequisites and regressions (ie. quadruped bird dog, bear crawls etc), this exercise provides a more advanced challenge due to:

  • Longer lever arms – progressing from the quadruped (hands and knees) position to a pushup position with extended legs lengthens the lever arm, alters the center of mass, and challenges the points of contact to a greater extent.
  • Multi-planar movement pattern – due to diagonal movement pattern of opposing limbs, challenges sagittal, frontal and transverse plane mobility and stability to varying degrees (anti-extension and anti-rotation components).

Because the research is still up in the air, I don’t spend a large chunk of time emphasizing ‘core’ training to the extent that some other coaches do; having said that, incorporating ~10 minutes at the end of the training session (or as part of the warm-up/activation component) is generally no harm, no foul.

If you’re looking for a greater rotary stability challenge in your training, and are confident with your ability to control your trunk with more basic exercises, give them a go!

 Build to Perform.
 Elevate your knowledge, training and performance.


Your email address will not be published. Required fields are marked *