How to do the Alternating Downward Dog
- Start in an upside-down V with hips high and arms straight.
- Bend one knee and lift that heel, other leg straight.
- Straighten that leg, then bend the other knee.
- Keep your hips high and your hands still throughout.
Full technique — 7 steps
- Start on your hands and knees with hands shoulder-width apart and knees under hips.
- Lift your knees and send your hips up and back until your body forms an upside-down V.
- Straighten your arms and keep your head between your arms.
- Bend one knee and lift that heel while the other leg stays straight with its heel lowered toward the floor.
- Keep your hips at the same height and your hands still as the legs move.
- Straighten the bent leg and lower its heel, then bend the other knee the same way.
- Continue alternating sides at a steady pace, breathing throughout.
Common mistakes
- Rounding through the upper back
- Dropping the hips with each step
- Rushing the switch between legs
- Hands placed too close together
Form cues
- Push hips up and back
- Keep hips high
- Straighten the working leg
- Match both sides
Quick answers
What muscles does the Alternating Downward Dog work?
Primary: Hamstrings 8/10. Also works: Calves 6/10, Glutes 4/10.
When should I do the Alternating Downward Dog in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Alternating Downward Dog?
Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 8–12 reps, rest 30 s, 6 reps in reserve. Endurance: 2 sets of 10–16 reps, rest 30 s, 5–6 reps in reserve.
