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Bird Dog (Contralateral Chain Training)

BeginnerStrengthTier T0
Bird Dog (Contralateral Chain Training)

Trains the posterior chain to work diagonally across the spine - the way we actually move in life. Essential for spine stability.

Targets: Spine Chain (Full Spine)
Muscles: Transverse Abdominis, Multifidus, Obliques, Gluteus Maximus, Gluteus Medius, Erector Spinae

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: Towel under knees for comfort

Dosage

3

Sets

8

Reps / Time

45 sec

Rest

2 seconds extend, 2-3 second hold, 2 seconds retur

Tempo

Step-by-Step Guide

Set up

  • Position on hands and knees
  • Hands under shoulders, knees under hips
  • Find neutral spine - slight curve, not arched or rounded
  • Gently brace your core
  1. Bird Dog (Contralateral Chain Training) - Step 1 of 6: Keeping spine completely still, slowly extend your right arm forward

    Step 1 of 6

    Keeping spine completely still, slowly extend your right arm forward

  2. Bird Dog (Contralateral Chain Training) - Step 2 of 6: Simultaneously extend your left leg straight back

    Step 2 of 6

    Simultaneously extend your left leg straight back

  3. Bird Dog (Contralateral Chain Training) - Step 3 of 6: Arm and leg should be parallel to floor at top

    Step 3 of 6

    Arm and leg should be parallel to floor at top

  4. Bird Dog (Contralateral Chain Training) - Step 4 of 6: Hold for 2-3 seconds

    Step 4 of 6

    Hold for 2-3 seconds

  5. Bird Dog (Contralateral Chain Training) - Step 5 of 6: Return slowly with control

    Step 5 of 6

    Return slowly with control

  6. Bird Dog (Contralateral Chain Training) - Step 6 of 6: Repeat with left arm and right leg

    Step 6 of 6

    Repeat with left arm and right leg

Breathing

  • Exhale as you extend
  • Inhale as you return

Form Cues

  • Spine stays absolutely still
  • Imagine balancing a cup of water on your back
  • Reach long, not high
  • Don't rotate hips or shoulders

Common Mistakes to Avoid

  • Arching back when extending
  • Rotating hips
  • Moving too fast
  • Not holding at top
  • Lifting too high

Safety Information

If wrists hurt, use fists or rest on forearms. Keep movement controlled.

Progressions

Add resistance band around ankles, or light ankle weights, or increase hold time

Side Plank (Lateral Chain Stability)Intermediate

Regressions

Just extend leg (keep hands down) or just extend arm (keep knees down)

Dead Bug (Spine Chain Stability)Beginner

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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.