How to Do Alternating Leg Downward Dog

Alternating Leg Downward Dog is a full body exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Alternating Leg Downward Dog

  1. 01Start in a high plank position with hands shoulder-width apart.
  2. 02Lift your hips toward the ceiling to form an inverted V-shape.
  3. 03Press your chest toward your thighs while keeping your back straight.
  4. 04Bend one knee while driving the opposite heel down toward the floor.
  5. 05Alternate legs in a pedaling motion to pulse the stretch in each calf.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternating Leg Downward Dog

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive your heel toward the floor on each pedal to create a deep stretch through the Achilles tendon.

Same coaching engine used inside the A90 app

05 / FAQ

Alternating Leg Downward Dog questions

What muscles does Alternating Leg Downward Dog work?

Alternating Leg Downward Dog is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Alternating Leg Downward Dog correctly?

Start in a high plank position with hands shoulder-width apart. Lift your hips toward the ceiling to form an inverted V-shape. Press your chest toward your thighs while keeping your back straight. Bend one knee while driving the opposite heel down toward the floor. Alternate legs in a pedaling motion to pulse the stretch in each calf.

What is the A90 coach tip for Alternating Leg Downward Dog?

Drive your heel toward the floor on each pedal to create a deep stretch through the Achilles tendon.

Is Alternating Leg Downward Dog suitable for beginners?

Alternating Leg Downward Dog is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Alternating Leg Downward Dog?

No. Alternating Leg Downward Dog is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternating leg downward dog into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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