Bird-Dog Hold Alignment Check
Wondering if your bird-dog hold is aligned? Prop up your phone — GOODREPS watches your hip angle (shoulder → hip → knee) live and times the hold only while your form is right, as you work your core and back, with glutes and shoulders assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Alignment Check
LIVEHOW TO HOLD A PROPER BIRD-DOG HOLD
Setup On hands and knees, side-on to the camera.
- Extend one arm forward and the opposite leg back, level with your torso.
- Keep your hips square and your core tight.
- Hold steady; don't let your back sag.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED HOLD
Prop your phone and get in frame
Phone at roughly torso height, set up side-on to the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your hip angle (shoulder → hip → knee) against the pose target (~170°) on-device — no wearables. A mat — opposite arm and leg reach long, then hold.
Settle in — the timer only counts real alignment
The hold timer runs while you’re in the pose. Drift out and it pauses (doesn’t reset) until you find the shape again.
WHAT THE CAMERA WATCHES
- Hips level — no tipping like a canoe.
- Long reach through heel and fingertips without arching the low back.
- The hold timer while the limbs stay in the window.
COMMON BIRD-DOG HOLD MISTAKES
Hiking one hip
Point the back-pocket bones at the ceiling evenly. Level first, then reach.
Wobbling into a backbend
Ribs down. Think long spine, not banana back.
Rushing switches without a hold
Own the pause. The hold is the exercise.
Looking forward hard
Gaze down so the neck stays neutral.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
Do I need gear for bird-dog hold?
Usually just floor space (and whatever the hold requires — bar, wall, or bench). Your phone camera does the coaching.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start. If a rep still slips through, manual counting is always one tap away.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.