Downward Facing Dog Alternative
12 substitute exercises that target the same muscles
Bear Walk
Burpee Long Jump with Push-Up
Mountain Climber Slide with Towel
Bear Crawl
Mountain Climber Plank
Squat Thrust
Side Step Diagonal Punches
Switching Downward Punch
Cross Body Punch Jack
Criss Cross Jack
Boxing Left Uppercut
Squat Press Down Twist
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 Downward Facing Dog trains
Primary Rectus Abdominis
Secondary Deltoid Anterior Obliques Quadriceps Triceps Brachii
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