Legs · Bodyweight
Alternating Leg Downward Dog
How to do the alternating leg downward dog, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
From a downward dog with hips lifted high into an inverted V, press your hands firmly into the floor and raise one leg straight up behind you. Lower it back down with control, then lift the other leg, alternating sides.
- 1A stretch through your hamstrings, calves, and shoulders as you press
- 2back into the V
- 3Your glute and hamstring engaging on the lifted leg
- 4Your hands driving into the mat to keep your upper back active
Common mistakes
- Rounding your back or collapsing through your shoulders
- Twisting your hips open when the leg goes up; keep them square
- Letting your head hang heavy out of line with your spine
Muscles worked
The alternating leg downward dog mainly works the hamstrings and glutes, with the biceps, triceps, mid chest, lats, lower back, upper abs, lower abs, quads, calves, front delts, forearms, upper traps, and obliques assisting.
- HamstringsPrimary
- GlutesPrimary
- BicepsSupport
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- ObliquesSupport
- Hip FlexorsMinor
Kovo programs the alternating leg downward dog for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.