Bird Dog with Knee Touch

Bird Dog with Knee Touch is an advanced variation of the classic Bird Dog exercise, designed to strengthen core muscles, improve balance and increase body control. This exercise primarily activates the deep back and abdominal muscles as well as the gluteus, which makes it ideal for improving postural stability and preventing injuries.

Correct Execution of Bird Dog with Knee Touch

Follow these steps to perform the exercise correctly:

  1. Start in a four-legged position with your hands placed directly under your shoulders and knees under your hips.
  2. Engages the core muscles to maintain a neutral spine.
  3. Extend the right arm forward and the left leg backward until both are parallel to the floor.
  4. Hold the position for a moment to ensure balance and stability.
  5. Slowly bring the right elbow and left knee towards each other under the body until they touch.
  6. Then extend the arm and leg back to the starting position.
  7. Repeat for the desired number of repetitions, then switch to the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Excessive sway in the lower back: Make sure to keep the spine neutral and avoid letting the lower back sway during the movement.
  • Rotation of the hips: Keep the hips parallel to the floor and avoid letting them rotate outwards, which can reduce the effectiveness of the exercise.
  • Lack of core stabilization: Engages the core muscles to maintain balance and control throughout the movement.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without knee contact to focus on balance and stability, or hold a static Bird Dog position without movement.
  • Advanced: Add a resistance band around your feet or hands to increase the intensity, or perform the exercise on an unstable surface like a balance pad.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each side, depending on your strength level and training goals. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you extend your arms and legs, and exhale as you bring your elbows and knees together under your body. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Bird Dog with Knee Touch:

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