Downward Dog
An inverted V position on the hands and feet that stretches the hamstrings, calves and shoulders at the same time.
Primary muscles
- Hamstrings
- Calves (Gastrocnemius)
Secondary muscles
- Lats (Latissimus Dorsi)
- Soleus
- Front Delts
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
On hands and knees with hands slightly in front of the shoulders and toes tucked under.
Lift the knees off the floor and push the hips up and back.
Straighten the legs as much as is comfortable, reaching the heels toward the floor.
Press the floor away and let the head hang between the arms; hold.
Pedal the feet one at a time if desired, then lower the knees to release.
Breathing: Breathe slowly and let the heels sink a little on each exhale.
Coaching tips
Long spine before straight legs
Push the floor away
Hips high
Common mistakes
Rounding the back to force straight legs
Shrugging into the shoulders
Hands too close to the feet
Safety notes
Bend the knees as needed and come down if the wrists or shoulders are uncomfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.