Downward Dog

Muscles worked

Setup

1. Start on all fours in a tabletop position with hands slightly ahead of your shoulders and knees directly under your hips.
2. Spread your fingers wide and press your palms firmly into the floor, distributing weight evenly across your knuckles and fingertips.
3. Tuck your toes under and engage your core to prepare for the lift.

How to do it

1. Exhale as you lift your knees off the floor and reach your sit bones toward the ceiling, forming an inverted 'V' shape with your body.
2. Inhale as you lengthen your spine, pushing your chest toward your thighs while keeping your arms and legs straight.
3. Exhale and gently press your heels toward the floor, maintaining a slow, rhythmic breathing pattern throughout the hold.
4. Hold the position for 30-60 seconds, focusing on pushing the floor away to maintain length in the torso.

Form checklist

• Keep your ears aligned with your upper arms to maintain a neutral neck and spine.
• Rotate your inner elbows (antecubital fossa) forward to engage the serratus anterior and stabilize the shoulders.
• Maintain a flat back; if your lower back rounds, add a slight bend to your knees to prioritize spinal length.
• Ensure your feet are hip-width apart and parallel to each other.

Pro tips

• Focus on 'pushing the floor away' with your hands to maximize lat engagement and decompress the spine.
• Actively pull your kneecaps upward to engage the quadriceps, which helps the hamstrings relax and stretch more deeply.
• Imagine pulling your belly button toward your spine to stabilize the core and deepen the hip hinge.

Make it harder

• Three-Legged Dog: Lift one leg toward the ceiling while keeping your hips square to increase the load on the supporting limbs.
• Single-Arm Reach: Carefully reach one hand back to touch the opposite ankle to challenge shoulder stability and core rotation.

Frequently asked

What muscles does the downward dog work?

The downward dog primarily targets the adductors, calves, glutes, and hamstrings, and also works the abs, deltoids, hip flexors, lats, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the downward dog?

The downward dog requires no equipment — just your body weight.

Is the downward dog good for beginners?

The downward dog is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• ClusterAdvanced · adductors, calves, glutes, hamstrings, and quadriceps
• Burpee Jump BoxAdvanced · calves, glutes, hamstrings, and quadriceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps