Alternating Bird-Dogs

How to do it

From a quadruped position (hands under shoulders, knees under hips), slowly extend the right arm forward and the left leg backward until both are parallel to the floor. Return and switch.

The coaching cue

"Balance a glass of water on your lower back." There should be zero spinal rotation.

What changes inside an AMRAP

Reach long, not high. Hyperextending the back to get your leg higher defeats the core stabilization purpose entirely.

Common mistakes

• Lifting the arm and leg above the line of the back, which arches the spine.
• Rushing the switch, so neither limb reaches parallel to the floor.

Workouts that use alternating bird-dogs

• The Fulcrum

  10 minute AMRAP — 12 Wide Push-ups, 16 Alternating Bird-Dogs

• The Arch

  5 minute AMRAP — 15s Hollow Hold, 16 Alternating Bird-Dogs

• The Stabilizer

  10 minute AMRAP — 16 Alternating Bird-Dogs, 16 Reverse Lunges, 20 Skater Jumps

• Active Sonar

  10 minute AMRAP — 16 Alternating Bird-Dogs, 12 T-Press Ups, 16 Dead Bugs (Slow)

• Iron Spine

  15 minute AMRAP — 16 Alternating Bird-Dogs, 16 Reverse Lunges, 30 Mountain Climbers

• The Piston

  20 minute AMRAP — 15 Half-Burpees, 10 Wide Push-ups, 20 Air Squats, 10 Alternating Bird-Dogs

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.