Exercise guide
Alternating Leg Downward Dog
- Beginner
- Compound
- Timed hold
- Shoulders
This exercise combines a dynamic posterior chain stretch with unilateral glute activation, improving shoulder stability and core control. It effectively targets the glutes and hamstrings while challenging the upper body to maintain a stable inverted-V frame.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands shoulder-width apart and feet hip-width apart.
- Push your hips up and back into a standard Downward-Facing Dog, forming an inverted 'V' shape with your body.
- Press your heels toward the floor and distribute your weight evenly between your palms and the balls of your feet.
How to do it
- Exhale and lift your right leg straight up toward the ceiling, keeping the knee locked and the foot flexed.
- Inhale as you slowly lower the right foot back to the starting position with control.
- Exhale and repeat the movement with the left leg, alternating sides for each repetition.
- Maintain a steady, rhythmic tempo, focusing on hip stability rather than height of the leg lift.
Form checklist
- Keep your hips square to the floor; do not let the pelvis rotate or open to the side.
- Maintain a neutral spine and keep your ears aligned with your upper arms.
- Keep your arms fully extended, pushing the floor away to engage the lats and shoulders.
- Engage your abdominals throughout to prevent the lower back from sagging.
Pro tips
- Drive the heel of your standing leg toward the floor as you lift the opposite leg to intensify the calf and hamstring stretch.
- Focus on squeezing the glute of the moving leg at the top of the range to maximize hip extension.
- Imagine reaching your toes toward the back wall rather than just the ceiling to ensure a long, straight line from your hands to your foot.
Make it harder
- Add a 'knee-to-nose' tuck by bringing the lifted knee toward your chest in a plank position between reps.
- Pause for 3 seconds at the top of each leg lift to increase time under tension for the glutes and shoulders.
Frequently asked
- What muscles does the alternating leg downward dog work?
- The alternating leg downward dog primarily targets the calves, glutes, and hamstrings, and also works the quadriceps as secondary muscles.
- What equipment do you need for the alternating leg downward dog?
- The alternating leg downward dog requires no equipment — just your body weight.
- Is the alternating leg downward dog good for beginners?
- Yes. The alternating leg downward dog is a beginner-friendly movement and a strong foundation to build on.
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