How to Do the Perfect Bird Dog (Complete Guide)

Perfect Bird Dog Technique

The bird dog is a fundamental core stability exercise that strengthens your deep stabilizing muscles while improving balance and coordination. ChAIron's AI coaching ensures perfect form for maximum stability benefits.

Step-by-Step Form Guide

Starting Position:Start on hands and knees with wrists under shoulders, knees under hips
Extend Opposite Limbs:Simultaneously extend your right arm forward and left leg back
Hold Position:Maintain a straight line from fingertips to toe for 3-5 seconds
Return and Switch:Return to starting position and repeat with opposite limbs

Common Mistakes to Avoid

Lifting arm or leg too high
Allowing hips to rotate or tilt
Not maintaining neutral spine
Moving too quickly through the exercise
Not engaging core throughout movement

AI Coaching Benefits

Spine alignment and neutrality
Hip stability and level positioning
Limb extension height and control
Core engagement monitoring
Balance and stability assessment

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