ClapMove · clapmove.com
Exercise handout — move better, feel better.
Bird Dog - Leg Only
On all fours, extend one leg straight back while keeping your hips level. This builds back and hip stability without aggravating most back conditions.
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: Mat for knee comfort
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
3-5 second hold each side
Tempo
Step-by-Step Guide
Set up
- Position yourself on hands and knees
- Hands under shoulders, knees under hips
- Keep spine in neutral position
- Look at floor to keep neck neutral
Step 1 of 6
Brace your core gently
Step 2 of 6
Slowly slide one foot back along floor
Step 3 of 6
Then lift and extend leg straight behind you
Step 4 of 6
Keep leg in line with your body
Step 5 of 6
Hold for 3-5 seconds
Step 6 of 6
Lower with control and switch sides
Breathing
- Breathe normally throughout
- Exhale as you extend leg
Form Cues
- Imagine balancing a cup of water on your low back
- Keep hips square - don't let them rotate
- Don't arch your back
- Extend through the heel
Common Mistakes to Avoid
- Rotating hips when lifting leg
- Arching low back
- Lifting leg too high
- Moving too fast
Safety Information
Keep hips level. Stop if you feel pain. Use pad under knees if needed.
Progressions
Add opposite arm extension
Regressions
Just slide foot back without lifting
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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.