Dirty Dog

Question 1

Working Muscles

Answer 1

Abs, Butt/Hips

Question 2

Equipment

Answer 2

No Equipment

Question 3

Level

Answer 3

Beginner

Question 4

Step 1

Answer 4

This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional bird-dog exercise, it is highly recommended you master your bird-dog technique before attempting the dirty dog.

Question 5

2

Answer 5

Starting Position: Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your feet dorsiflexed (toes pointing towards your body). Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your hands facing forward.

Question 6

3

Answer 6

Reposition your hands and knees as necessary so that your knees are directly under your hips, and hands are directly under your shoulders. Gently stiffen your abdominal / core muscles to position your spine in a neutral position, avoiding any sagging or arching.

Question 7

4

Answer 7

Rotation Movement: Exhale and gently lift one knee off the floor, and while maintaining the bent-knee position, slowly externally rotate it outwards and upwards. Attempt to move the leg and minimize rotating your trunk.

Question 8

5

Answer 8

Hold this position briefly, while keeping a stable trunk and head level with your spine, then slowly lower your knee back towards the floor. Pause briefly, then repeat.

Question 9

6

Answer 9

Repeat with the opposite leg.