Free AI Bird Dog Form Check
Do 5 bird dogs per side. Get your form score and your #1 fix.
Bird dogs · ~90s · Camera permission required
What we check
Six biomechanical signals, scored from your camera in real time.
- Hip square
- Lower back stability
- Limb extension range
- Tempo and control
- Head position
- Symmetry between sides
How it works
- Step 1
Set up your camera
Phone propped against a wall, or laptop on a table. Hip-height, 6–8 feet back, full body in frame.
- Step 2
Do five reps
Five strict bird dogs. Take it at your own tempo. KinesteX tracks joint coordinates on-device.
- Step 3
Get your score and fix
A 0–100 form score plus the single most important correction to work on.
On-device. We don’t see your video.
KinesteX runs the form-check model in your browser. The frames never leave your device — we only see anonymous joint coordinates and the resulting metrics. Nothing is recorded. Nothing is uploaded. Close the tab and it’s gone.
What your result looks like
A score, the fix, and the metrics behind it.
Form score
Tighten your form
Stay tall, control the tempo, and breathe through the rep.
Frequently asked
Privacy, accuracy, equipment.
Because real core stability is hard. Most people fake it with planks.
Slow down. Lift the arm and leg only as far as you can keep your hips square.
No.
Yes — one of the few core exercises Dr. Stuart McGill (the back-pain researcher) recommends.
Yes, can be done daily. Short sets are best.
No. This is a stability exercise, not a strength one.
Slow. 3 seconds out, 3 seconds back.
Take the quiz for your free 7-day plan.
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Ready to see your score?
Five bird dogs. 90 seconds. A 0–100 score and the one thing to fix next.