Bird Dog with Knee Touch

Bird Dog with Knee Touch is a variation of the classic "bird dog" exercise that improves core and back strength, balance and stability. By adding a knee touch, you increase the activation of the core muscles and improve coordination.

Correct Form and Technique

How to perform Bird Dog with Knee Touch correctly:

  1. Starting position: Start on all fours with your hands directly under your shoulders and your knees under your hips. Tighten your core and keep your back straight.
  2. Movement: Raise the right arm and left leg, extending them in a straight line. Then bring the knee towards the elbow under the body, and let them touch each other before stretching out again.
  3. Control: Keep your hips and shoulders stable throughout the movement, and avoid rotating your body.
  4. Breathe: Exhale when you pull your knees and elbows together, and inhale when you extend them again.

Common Errors

Here are some common mistakes to avoid during Bird Dog with Knee Touch :

  • Overrotation of the hips: Avoid allowing the hips to rotate. Keep your core tight to maintain balance and stability.
  • Lower your shoulders: Avoid pulling your shoulders towards your ears. Keep them down and relaxed for better control.

Modifications and Variants

Here are some ways to make the exercise easier or more challenging:

  • Beginner level: Start by lifting just one arm or leg individually, before combining them.
  • Advanced level: Perform the exercise on an unstable surface like a balance pad for extra challenge.

Repetitions and Sets

Aim for 3 sets of 10-12 repetitions per side. The exercise fits well into a core training routine to improve balance, stability and core strength.

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