Alternating Leg Downward Dog
Expert Advice
Ensure your weight is evenly distributed between your hands and feet, and keep your spine straight as you lift each leg.
How-to-do Steps
- Start in a high plank position with your hands shoulder-width apart and feet together.
- Lift your hips up and back, coming into a downward dog position with your heels pressing towards the floor.
- Lift one leg up towards the ceiling, keeping it straight and your hips level.
- Lower the leg back down and switch to the other leg, lifting it towards the ceiling.
- Alternate legs for the desired number of repetitions while maintaining the downward dog position.
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Muscles Worked
Alternating Leg Downward Dog primarily targets the Shoulders, Glutes, Hamstrings, Chest, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Glutes15%
Hamstrings15%
Chest15%
Abs15%
Secondary
Calves10%
Lats10%
Quads5%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Alternating Leg Downward Dog work?
Alternating Leg Downward Dog primarily targets the Shoulders, Glutes, Hamstrings, Chest, Abs. Secondary muscles involved include Calves, Lats, Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Alternating Leg Downward Dog?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Alternating Leg Downward Dog suitable for beginners?
Yes, Alternating Leg Downward Dog is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
