ClapMove · clapmove.com
Exercise handout — move better, feel better.
Bird Dog
On hands and knees, extend opposite arm and leg. Builds shoulder stability and core strength together.
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
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
2 extend / 2 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Get on hands and knees
- Hands under shoulders, knees under hips
- Keep your back flat like a table
Step 1 of 5
Reach one arm straight forward
Step 2 of 5
At same time, extend opposite leg straight back
Step 3 of 5
Keep your back flat - don't rotate
Step 4 of 5
Hold for 2-3 seconds
Step 5 of 5
Return and switch to other side
Breathing
- Breathe out as you extend
- Breathe in as you return
Form Cues
- Keep hips level
- Don't arch your back
- Reach long through fingers and toes
- Move slowly and controlled
Common Mistakes to Avoid
- Back sagging or arching
- Hips rotating
- Lifting arm or leg too high
- Moving too fast
Safety Information
Keep spine neutral. Great for core and stability.
Progressions
Hold longer or add ankle/wrist weights
Regressions
Just do arm or leg separately first
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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.