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Exercise handout — move better, feel better.
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
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
45 sec
Rest
3 sec extend / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Spine in neutral position
Step 1 of 5
Brace your core firmly
Step 2 of 5
Slowly extend opposite arm and leg
Step 3 of 5
Keep spine completely still - no rotation
Step 4 of 5
Hold briefly at full extension
Step 5 of 5
Return with control and repeat other side
Breathing
- Breathe throughout
- Exhale as you extend
Form Cues
- Imagine a cup of water on your back
- No rotation or tilting of pelvis
- Move slowly and controlled
- Reach long through fingertips and heel
Common Mistakes to Avoid
- Rotating or tilting pelvis
- Arching low back
- Moving too quickly
- Not engaging core
Safety Information
Use wrist-friendly variations if needed.
Progressions
Add 3 second pause, add band resistance
Regressions
Extend arm only OR leg only, not both
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.