Instead of sticking with traditional planks, try one of my favorite core swaps — the banded plank bird dog. This move creates full-body engagement through controlled, dynamic motion, activating not only your abs but also your deep core stabilizers. With added resistance challenging your arms and legs, plus hip extension that fires up your glutes, this exercise delivers serious total-body intensity.
I genuinely enjoy teaching this movement, but it’s also one that’s easy to misperform. Paying close attention to technique will help ensure your form matches your core strength. All you need is a resistance band looped around your hand and opposite foot. Below, you’ll find clear steps on how to perform the plank bird dog correctly, along with its key benefits.
How to perform the plank bird dog correctly
Step-by-step instructions
- Loop one end of the resistance band under your right thumb.
- Secure the other end around your left foot.
- Set up in a high plank position, stacking your shoulders directly over your wrists and aligning your hips with your shoulders.
- Brace your core, glutes, and quads to establish a solid base.
- Keeping your hips level, extend your right arm forward and your left leg straight back. Lift to shoulder and hip height while avoiding any arch in your lower back.
- Pause briefly, then return with control and switch sides.
Inhale as you lower your arm and leg, and exhale as you lift them against the band’s resistance. If needed, practice the movement without the band or drop to your knees for added support. To increase the challenge, draw your elbow and knee together under your torso each rep to create a crunching motion that targets your core and emphasizes the obliques along your waist.
Key benefits of the banded plank bird dog
This exercise delivers a true full-body workout while demanding constant stability, balance, and muscular control. Your muscles remain under tension throughout the movement as your limbs travel through a controlled range of motion. While standard planks activate the arms and legs, this variation intensifies their workload by forcing them to move against the band’s resistance.
Developing strong core engagement helps protect your lower back, but it’s equally important to activate your glutes and thighs to stay stable. Focus on maintaining alignment and resisting any rotation through your hips or torso.
Thicker resistance bands increase difficulty, so start with a few practice repetitions to confirm proper form. Aim for 8–10 reps per side across three sets. You can incorporate this move into an existing ab routine or use it as a standalone activation exercise depending on your training goals.
