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Alternating Leg Downward Dog Alternative

12 substitute exercises that target the same muscles

1
Single Downward Dog demonstration

Single Downward Dog
2
Walk the Dog demonstration

Walk the Dog
3
Assault Bike Run demonstration

Assault Bike Run
4
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
5
Barbell Split Clean demonstration

Barbell Split Clean
6
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
7
Sprint demonstration

Sprint
8
Downward Dog demonstration

Downward Dog
9
Bear Crawl demonstration

Bear Crawl
10
Tiger Curl Pose demonstration

Tiger Curl Pose
11
Jump on Fit Box demonstration

Jump on Fit Box
12
Marching on Spot Press demonstration

Marching on Spot Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Alternating Leg Downward Dog trains

Primary Deltoid Anterior Hamstrings

Secondary Gastrocnemius Rectus Abdominis Triceps Brachii

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