Posterior Chain Activation - Contralateral

This fundamental core exercise, often called the "bird-dog," is a powerful way to strengthen your entire posterior chain while dramatically improving balance and stability. By coordinating the movement of opposite limbs (contralateral movement), you are training your brain and body to work as a single, integrated system.

Instructions

Step 1: Get into Position

• Begin on all fours in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips.

• Engage your core by gently bracing your abdominal muscles, creating a flat, stable back. Keep your head and neck in a neutral position, aligned with your spine.

Step 2: The Movement

• Maintaining a stable torso, slowly and simultaneously extend your right arm straight out in front of you and your opposite (left) leg straight back behind you.

• Reach through your fingertips and press back through your heel until both limbs are parallel to the floor.

• Hold this extended position for 5-10 seconds, focusing on your balance and keeping your hips level with the floor.

Step 3: The Return

• Slowly and with control, lower your hand and knee back to the starting tabletop position.

Step 4: Repeat

• Repeat the movement on the other side by extending your left arm and your right leg.

• Perform 5-10 repetitions on each side. For an added challenge, you can work up to 3 complete sets.

Beginner's Tip: Before trying the full movement, practice simply lifting one hand and the opposite knee just an inch off the floor while maintaining your balance. This will help you build the initial stability required for the full exercise.