Downward Dog Leg Raise
Expert Advice
Keep your weight evenly distributed between your hands and the supporting leg, and avoid rotating your hips as you lift the free leg.
How-to-do Steps
- Start in a downward dog position with your feet hip-width apart.
- Engage your core and lift one leg up towards the ceiling, keeping it straight.
- Lower the leg back to the starting position with control.
- Repeat on the other side after completing the set.
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Muscles Worked
Downward Dog Leg Raise primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, Lats, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads12%
Hamstrings12%
Calves12%
Glutes12%
Abs12%
Chest12%
Shoulders12%
Lats16%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Downward Dog Leg Raise work?
Downward Dog Leg Raise primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, Lats. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Downward Dog Leg Raise?
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 Downward Dog Leg Raise suitable for beginners?
Downward Dog Leg Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
