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.

Watch this video for proper technique:

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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