How to Do the Perfect Bird Dog (Complete Guide)
Want to master the bird dog — the ultimate core stability exercise? You're in the right place.
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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Spine alignment and neutrality
- Hip stability and level positioning
- Limb extension height and control
- Core engagement monitoring
- Balance and stability assessment
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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