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Exercise handout — move better, feel better.
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
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, Light ankle/wrist weights for progression
Dosage
3
Sets
6
Reps / Time
45 sec
Rest
3-5 second hold each side
Tempo
Step-by-Step Guide
Set up
- On hands and knees, hands under shoulders
- Knees under hips, about hip-width apart
- Spine neutral - flat back, not arched or rounded
- Gaze at floor between hands
Step 1 of 7
Engage your core
Step 2 of 7
Slowly extend your right arm forward, thumb up
Step 3 of 7
Simultaneously extend your left leg straight back
Step 4 of 7
Reach long through fingertips and heel
Step 5 of 7
Keep hips and shoulders square
Step 6 of 7
Hold 3-5 seconds
Step 7 of 7
Lower with control and switch sides
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- Move like you're moving through honey - slow and controlled
- Don't let hips drop or rotate
- Keep your back flat as a table
- Reach long, making yourself as long as possible
Common Mistakes to Avoid
- Rotating hips or shoulders
- Arching low back
- Moving too fast
- Losing balance and falling to side
Safety Information
Keep movements controlled. Stop if you feel pain. Pad knees if needed.
Progressions
Add longer holds, ankle weights, or slow tempo
Regressions
Do leg only or arm only version
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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.