Down Dog Knee to Nose
Expert Advice
Engage your core muscles throughout the movement to help bring your knee closer to your nose and to maintain stability.
How-to-do Steps
- Begin in Downward Facing Dog, with your hands shoulder-width apart and feet hip-width apart.
- Inhale and lift your right leg up to the sky, keeping your hips square.
- Exhale and draw your right knee towards your nose, rounding your spine and tucking your chin.
- Inhale and extend your right leg back up to the sky.
- Repeat the movement for several repetitions before switching to the left leg.
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Muscles Worked
Down Dog Knee to Nose primarily targets the Quads, Hamstrings, Calves, Glutes, Triceps, Shoulders, Lats, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads12%
Hamstrings12%
Calves12%
Glutes12%
Triceps12%
Shoulders12%
Lats12%
Abs16%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Down Dog Knee to Nose work?
Down Dog Knee to Nose primarily targets the Quads, Hamstrings, Calves, Glutes, Triceps, Shoulders, Lats, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Down Dog Knee to Nose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Down Dog Knee to Nose suitable for beginners?
Yes, Down Dog Knee to Nose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
