By Elizabeth Towe

Objective:  The Dipping Bird is a great strengthening and stabilization exercise for lumbo pelvic hip complex, our source for hip power and stability. Core control and the ability to find and maintain neutral spine are important parts of this exercise.

 

Exercise:

  • Start by holding a 5-pound or heavier dumbbell in each hand while in a standing position. Engage the core by gently drawing the belly button toward the spine to engage the transverse abdominals (TA).  
  • Slowly shift your weight so that you are standing on one leg. As you shift your weight, engage the glutes and quads of the standing leg and think of lengthening the spine through the top of the head. Retract the shoulder blades to encourage a neutral shoulder position.
  • Keeping the spine long and the core engaged, begin to bend forward at the hip joint (not the spine). This is where it is very important to maintain neutral spine, and let the folding happen in the hip. Your torso will start to move toward the floor as your back leg begins to lift up, moving in the same plane as the torso. Let the arms come down toward the floor while keeping the shoulder blades retracted. Be sure to keep your pelvis square to the front of the body, not tipping off to the right or left.
  • “Dip” forward counting to four, feeling the hamstrings and glutes eccentrically contract (lengthen). When you get to the end of range of motion, squeeze the glutes and think of pressing the bottom of the pelvis toward the heels as you come quickly up to single leg standing position, contracting glutes and hamstrings with power.
  • How far forward do you dip? The answer to this lies in the flexibility of your hamstrings and your ability to balance. Start with a small motion and bring it back to standing upright on one leg. Increase your range as you increase your control of the movement.
  • Repeat 10 to 15 times on each side for two to three sets.

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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.