Alternating Leg Downward Dog
Improve flexibility and strength! Alternating Leg Downward Dog stretches your hamstrings & calves while building core stability. Try it now!
The Alternating Leg Downward Dog mainly works the back and chest, with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Leg Downward Dog Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Glutes (gluteus maximus); Hamstrings
Alternating Leg Downward Dog Variations and Alternatives
How to do the Alternating Leg Downward Dog
Begin on your hands and knees with your wrists under your shoulders and knees under your hips.
Press into your hands, tuck your toes under, and lift your knees off the ground, sending your hips up and back to form an upside-down "V" shape with your body. This is the starting position, known as Downward Dog.
Ensure your fingers are spread wide and press through your palms and knuckles to distribute your weight evenly. Your head should be in line with your arms, and your back should be straight.
Take a deep breath and as you exhale, lift your right leg up toward the ceiling, keeping it straight and your hips level.
Inhale and lower your right leg back to the starting position.
Exhale and lift your left leg in the same manner, maintaining a straight leg and level hips.
Continue to alternate lifting each leg, synchronizing your breath with the movement.
Perform this exercise for a set number of repetitions or for a set duration, keeping the movement steady and controlled.
Focus on maintaining a strong and stable shoulder girdle and avoiding any sagging in your lower back. The stretching sensation should be felt in the hamstrings, calves, and shoulders, and this pose also helps to strengthen the arms and core. Remember to breathe deeply and evenly throughout the exercise.
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Alternating Leg Downward Dog FAQs
What muscles does the Alternating Leg Downward Dog work?
The Alternating Leg Downward Dog mainly works the back and chest, with help from the glutes & hips and hamstrings. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Alternating Leg Downward Dog?
None. The Alternating Leg Downward Dog is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Leg Downward Dog variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, 3-Leg Dog Pose, Bird Dog and Body Rock to Down Dog.
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