Downward dog: how to do it, muscles worked and variations
Inverted-V pose that stretches the posterior chain and shoulders.
- Main muscles
- Hamstrings, Gastrocnemius, Deltoid
- Secondary muscles
- Latissimus dorsi, Rectus abdominis, Serratus anterior
- Equipment
- Bodyweight
- Variations
- 2
All 2 variations
Downward dog
Inverted-V pose with hands and feet planted that stretches the hamstrings, calves and shoulders.
Form. From all fours, lift your hips back and up, push the floor away with your hands and let your heels sink toward the floor without forcing; keep your back long.
Common mistake. Rounding the back to get the heels down, shrugging the shoulders, locking the elbows, or putting all your weight on the wrists.
Plank to downward dog
Dynamic transition between a high plank and downward dog that mobilizes the shoulders and posterior chain.
Form. From a high plank, push your hips up and back into downward dog and return to the plank with control, keeping your arms extended.
Common mistake. Letting the hips drop when returning to the plank, shrugging the shoulders, or loading the wrists without warming up.
Other exercises for the same muscles
