Library / Glutes
Alternating Leg Downward Dog
Bodyweight · Mobility · Isolation
Glutes GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Start in the Downward Dog position with hands and feet on the floor
- Lift one leg straight up towards the ceiling, keeping your hips square
- Lower the leg back to the starting position in a controlled manner
- Repeat the movement with the other leg, alternating sides
Joint & safety considerations
No specific joint contraindications are flagged for Alternating Leg Downward Dog. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 90 to 90 Stretch | Same movement pattern | Bodyweight |
| Lying Knee to Chest Stretch | Same movement pattern | Bodyweight |
| Seated Glute Stretch | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.