Bulldog
Use Bulldog as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Bulldog is an intermediate mobility exercise on Flexor that mobilizes the core, hips and lower back. A controlled mobility drill for core, hips to improve range and movement quality.
What Bulldog targets
You'll feel it most through the latissimus dorsi, working the core, hips and lower back.
Why add Bulldog to your routine
Promotes spinal mobility and thoracic extension/rotation that supports healthier movement patterns. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Targeted, controlled work through the core, hips and lower back.
- An intermediate-friendly movement you can repeat with no equipment.
Who it's for
It works well once the basics feel comfortable and you want more range or control, and it carries over well to activities like athletics and football.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 45 seconds on it.
Bulldog is a mobility exercise designed to improve comfortable range-of-motion in core, Hips, lower back. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Start on all fours with knees under hips and hands under shoulders. Tuck your toes, brace the core, and hover the knees a few inches above the floor—keep it smooth.
Practice notes
In Flexor, Bulldog is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Bulldog.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start on all fours with knees under hips and hands under shoulders.
- Tuck your toes, brace the core, and hover the knees a few inches above the floor—keep it smooth.
- Spread weight evenly between hands and the balls of your feet while breathing in a controlled way.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
- Keep your back flat, imagining a tabletop resting on your spine.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- If you have a history of spinal/neck injury, disc issues, or recent surgery, consult a clinician before progressing range or intensity.
Why people include this movement in their practice.
- Promotes spinal mobility and thoracic extension/rotation that supports healthier movement patterns.
Similar movements to explore next
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Baby Cobra
Learn Baby Cobra for full body with step-by-step Flexor cues.
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Cobra
Learn Cobra for full body with step-by-step Flexor cues.
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Down Dog Split
Learn Down Dog Split for full body with step-by-step Flexor cues.
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Half Wheel
Learn Half Wheel for full body with step-by-step Flexor cues.
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Standing Forward Fold
Practice Standing Forward Fold to open full body with a controlled Flexor stretch and clear movement cues.
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Wheel Pose
Practice Wheel Pose to open full body with a controlled Flexor stretch and clear movement cues.
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Bird Dog
Use Bird Dog as a mobility drill for full body to improve range and movement quality in Flexor.
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Bridge
Use Bridge as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Bulldog target?
Bulldog is a mobility movement that mainly targets your core, hips, and lower back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Bulldog work?
Primary muscles associated with Bulldog include latissimus dorsi. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Bulldog suitable for beginners?
Bulldog is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Bulldog?
In Flexor, Bulldog runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Bulldog?
Bulldog has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Bulldog?
No. Bulldog is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Bulldog?
Bulldog appears in guided Flexor sessions such as Sciatic Nerve Floss, Recovery: Soft Tissue Flow, and Fasting-Friendly Ease Level 1. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
