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Exercise handout — move better, feel better.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core 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
resistance_bands
Home Options
- resistance band
No equipment? Try: resistance band, resistance loop
Dosage
2
Sets
8
Reps / Time
45 sec
Rest
3 sec extend / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Loop band around extending hand and opposite foot
- Band should create resistance on extension
Step 1 of 5
Brace core firmly
Step 2 of 5
Extend arm and leg against band resistance
Step 3 of 5
Keep spine completely still - resist rotation
Step 4 of 5
Hold briefly at full extension
Step 5 of 5
Return with control
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- No rotation - stay stable
- Fight the band's pull
- Reach long through fingertips and heel
- Move slowly
Common Mistakes to Avoid
- Rotating toward band
- Moving too quickly
- Not engaging core
- Arching low back
Safety Information
Start light. Stop if rotation occurs.
Progressions
Heavier band, longer holds
Regressions
Lighter band, no band
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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.