Joint angles · start → finish
- Torso
- 56.0° → 52.0°
- Hip
- 80.0° → 40.0°
- Knee
- 96.0° → 100.0°
- Shoulder
- 20.0° → 4.0°
- Elbow
- 10.0° → 6.0°
- Neck
- 10.0° → 10.0°
Control
Bird Dog
3 × 8/side, opposite arm and leg, no hip rotation.
Equipment
- Mat
Muscle groups worked
- Core
- Glutes
What it buys you
Keeps the pelvis still while the limbs move, which is what stops the low back doing work it should not.
Capacity trained
Control. Pelvic floor strength, speed and release. Governs timing, continence and orgasmic control.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 43 kcal | 86 kcal | 129 kcal | 194 kcal |
| Female reference · 68 kg | 36 kcal | 71 kcal | 107 kcal | 161 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 50
It serves Prone Base, Kneeling, Elevated / Bridged and Seated Astride. Every position in those families is listed below, hardest first.
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Elevated / BridgedElevated Table Edge7.3
- KneelingKneeling Reverse Lean7.2
- Elevated / BridgedElevated Surface Step7.2
- KneelingKneeling Split Stance7.1
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- KneelingKneeling Hip Hinge7.0
- KneelingKneeling Single Leg Forward7.0
- KneelingKneeling Low Bridge7.0
- KneelingHalf-Kneeling Lunge6.9
- KneelingKneeling to Elevated Surface6.9
- KneelingKneeling Forward Fold6.8
- KneelingKneeling Deep Sit-Back6.8
- Elevated / BridgedBridge Hold6.8
- KneelingKneeling Chest to Surface6.7
- Seated AstrideAstride Kneeling Base6.6
- KneelingKneeling Wide Base6.6
- KneelingKneeling Upright Support6.5
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- KneelingKneeling Tall6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- Prone BaseProne Neutral5.6
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.