ClapMove · clapmove.com
Exercise handout — move better, feel better.
Bird-Dog
From hands and knees, extend opposite arm and leg. Classic core and back stability exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Pad under knees
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
2 reach / 2 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Hands under shoulders, knees under hips
- Spine in neutral position
- Look at the floor
Step 1 of 6
Brace your core gently
Step 2 of 6
Extend your right arm straight forward
Step 3 of 6
At the same time, extend your left leg straight back
Step 4 of 6
Keep your back flat - don't arch or sag
Step 5 of 6
Hold for 2-3 seconds
Step 6 of 6
Return to start and switch to left arm/right leg
Breathing
- Breathe normally
- Exhale as you reach
Form Cues
- Keep back flat like a tabletop
- Reach long through arm and leg
- Don't rotate hips
- Move slowly
Common Mistakes to Avoid
- Back arching or sagging
- Hips rotating
- Moving too fast
- Not reaching far enough
Safety Information
Very safe exercise. Keep movements controlled.
Progressions
Hold longer or add circles with arm and leg
Regressions
Move just arm or just leg (not both simultaneously)
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.