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Visual demonstration of the Alternating Leg Downward Dog exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders Biceps Glutes
Secondary muscles
Abs Obliques Calves
Equipment
Bodyweight
Exercise guide

Alternating Leg Downward Dog

4 steps Updated 29/08/2026

Alternating Leg Downward Dog is a bodyweight exercise targeting Hamstrings (biceps femoris, semitendinosus, semimembranosus).

Step by step

How to perform it

  1. Start in a downward dog position with your hands and feet on the mat, hips lifted towards the ceiling, and body forming an inverted V shape.
  2. Bend your right knee towards your chest, keeping your foot on the floor and maintaining balance on your left foot and both hands.
  3. Straighten your right leg back to the starting position.
  4. Bend your left knee towards your chest while maintaining balance. Continue alternating sides.
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Last updated: 29/08/2026

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Alternating Leg Downward Dog

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