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Single Downward Dog Alternative

12 substitute exercises that target the same muscles

1
Walk the Dog demonstration

Walk the Dog
2
Alternating Leg Downward Dog demonstration

Alternating Leg Downward Dog
3
Downward Dog demonstration

Downward Dog
4
Sprint demonstration

Sprint
5
Assault Bike Run demonstration

Assault Bike Run
6
Long Distance Running demonstration

Long Distance Running
7
Jump on Fit Box demonstration

Jump on Fit Box
8
Assault Run demonstration

Assault Run
9
Barbell Split Clean demonstration

Barbell Split Clean
10
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
11
Runners Stretch demonstration

Runners Stretch
12
Run and Hop demonstration

Run and Hop

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 Single Downward Dog trains

Primary Deltoid Anterior Gastrocnemius Hamstrings

Secondary Rectus Abdominis Trapezius Lower Fibers Triceps Brachii

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