FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🎯 Bird Dog

The Bird Dog is an intermediate core exercise that targets the transverse abdominis, erector spinae, and glutes. From all fours, extend opposite arm and leg. A gold-standard core stability exercise. It's commonly prescribed during rehabilitation for Low Back Pain and SI Joint Dysfunction, and for general conditioning. Below is how to perform the Bird Dog with correct form, plus the benefits, common mistakes, and how many reps to aim for.

CoreIntermediateMat3 × 10

Benefits of the Bird Dog

Strengthens and activates the transverse abdominis, erector spinae, and glutes
Improves stability
Improves strength
Supports recovery and rehab for Low Back Pain and SI Joint Dysfunction
Great for general conditioning and everyday strength
Can be done with simple equipment (mat)
Performed quadruped, so it's easy to set up

How to do the Bird Dog

Tabletop position
Engage your core
Slowly extend right arm forward and left leg back
Create a straight line from fingertips to toes
Hold 5 seconds, switch sides

How many reps & sets

A common starting point is 3 sets of 10 reps, holding each for about 5 seconds. Progress gradually and stop if you feel sharp pain.

Form tips

Don't let hips rotate
Reach long, not high

Muscles worked

Transverse abdominis, Erector spinae, Glutes

When to be cautious

Wrist pain (use forearms or fists)

Who should do the Bird Dog?

The Bird Dog is often included in programs for people recovering from Low Back Pain and SI Joint Dysfunction, as well as anyone training for general conditioning, and for anyone wanting to strengthen the core. It's rated intermediate.

Bird Dog — FAQ

What muscles does the Bird Dog work?

The Bird Dog primarily targets the transverse abdominis, erector spinae, and glutes.

How many sets and reps of the Bird Dog should I do?

A common starting point is 3 sets of 10 reps, holding each for about 5 seconds. Progress gradually and stop if you feel sharp pain.

Is the Bird Dog good for Low Back Pain?

Yes — the Bird Dog is commonly used in rehab for Low Back Pain and SI Joint Dysfunction. Confirm with your clinician before starting, especially if you have pain.

Do I need equipment for the Bird Dog?

You'll need: mat.

When should I avoid the Bird Dog?

Take care or skip it if you have: wrist pain (use forearms or fists). When in doubt, check with your physiotherapist.

Track this exercise with AI form scoring

Get FIXIT free — follow guided demos, record your reps, and get instant AI feedback on your form.

Start free →

Related Core exercises

Plank Dead Bug Forearm Plank Side Plank