Balance Trainer Bird Dog
The Balance Trainer Bird Dog is a stability-focused core exercise that challenges your balance by performing the bird dog movement on an unstable surface. It targets the erector spinae, glutes, and abdominals to improve spinal alignment and coordination.
Since this movement relies heavily on stability, the AI analyzes your performance data to ensure you aren't compensating due to fatigue. If your daily recovery metrics or sleep scores are low, the app may recommend regressing to a floor-based Bird Dog to protect your lower back. Over time, the system tracks your stability improvements and suggests adjustments based on your ability to maintain proper form without pain.
Form Cues
- Kneel centered on the balance trainer
- Brace your core to maintain a neutral spine
- Extend opposite arm and leg simultaneously
- Keep your hips square to the ground
- Pause and hold at the top of the extension
- Don't let your lower back arch
- Don't rotate your hips to lift the leg
- Don't raise limbs higher than parallel
- Don't rush the movement
- Don't look up and strain your neck
Common Mistakes
- Arching the lower back
- Rotating hips to compensate
- Lifting limbs too high
- Moving too fast
- Poor placement on the dome
Muscles Worked
This exercise primarily targets the erector spinae and deep core stabilizers, forcing them to work harder to maintain a neutral spine on an unstable surface. It also engages the glutes for hip extension and the anterior deltoids for arm elevation, creating a full-body coordination challenge.
Primary
Secondary
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