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Bird Dog
Opposite arm and leg reach that builds deep core stability.
bodyweightbeginnerFilm: side
AI form check · side view
Muscles worked
Abdominals
Lower back (erector spinae)
Glutes
PrimarySecondaryStabilizer
Recording tips
- Film from the side at hip height.
- Keep the whole body in frame — hands to feet.
- Move slowly so each reach is clear.
- Keep it under ~30 seconds.
Better lighting and a full body in frame give the AI a more accurate score.
Faults the AI detects
Hips twistingWatch
Keep hips level — don't open them toward the camera as you reach.
Lower back saggingFix
Brace your abs so the low back doesn't droop as you extend.