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.
Starting Position: Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (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.
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.
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.
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.
Repeat with the opposite leg.