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Exercise handout — move better, feel better.
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic 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: Mat for knee comfort
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
2 seconds crunch, 2 seconds extend
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Extend right arm forward and left leg back
- This is your starting position
Step 1 of 5
From extended position, bring right elbow and left knee together
Step 2 of 5
They should meet under your torso
Step 3 of 5
Round your back slightly as they touch
Step 4 of 5
Then extend both back out fully
Step 5 of 5
Complete all reps on one side before switching
Breathing
- Exhale as you crunch
- Inhale as you extend
Form Cues
- Control the movement throughout
- Round back on the crunch, flatten on extension
- Touch elbow to knee if possible
- Keep core engaged the whole time
Common Mistakes to Avoid
- Moving too fast
- Not getting full extension
- Not getting full flexion
- Losing balance
Safety Information
May not be suitable for acute disc issues due to flexion component. Stop if painful.
Progressions
Add ankle weights or resistance band
Regressions
Do basic bird dog holds instead
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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.