Move of the Month: Push-Up to Alternating Bird Dog

By Beverley Cheng

Push-ups are a classic, full-body, and extremely functional exercise. They enter my workouts at least twice a week either in my warm-up or for my actual working sets.

Once you get strong enough to perform 20-30 push-ups in a row they can get a bit tedious, so I’m always thinking up ways to make the exercise more creative.

One of my favourite ways to change it up is to perform what’s called a ‘Bird Dog’ after completing one push-up.

The Alternating Bird Dog forces your body into an unstable position, making sure that your core is firing to remain balanced.


  1. Start in a push-up position with your hands slightly wider than shoulder-width apart. Ensure your body is in a flat line and your line of sight is slightly in front of your hands.
  2. Keeping your core tight, bend your elbows until they’re 90 degrees with the ground. Keep your elbows tight, making sure they’re not flaring out to the sides.
  3. Push up through the heels of your palms until you’re back in push-up position.
  4. Slowly lift your right hand and your left leg, until they’re fully extended. Avoid letting your hips fall to one side, and try to keep them square with the ground.
  5. Bring your hand and leg back down to starting position before performing another push-up.
  6. Repeat with the opposite arm and leg.




  • Chest
  • Triceps
  • Abdominals

Add this move to your next workout, and let us know what you think. You can also share your own workout variations with us on Facebook and Twitter using #MoveOfTheMonth!


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