Downward Dog
Expert Advice
Press firmly through your palms and rotate your arms slightly outward to engage your shoulders properly. Keep your neck relaxed and in line with your spine.
How-to-do Steps
- Start on your hands and knees with wrists aligned under shoulders.
- Tuck your toes and lift your hips up and back, forming an inverted V-shape.
- Press your hands into the mat and extend through your spine.
- Keep your feet hip-width apart and press your heels toward the floor.
- Hold the position, breathing deeply for several breaths.
- Release by bending your knees and returning to a kneeling position.
Track Downward Dog in FitAI
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Muscles Worked
Downward Dog primarily targets the Shoulders, Glutes, Chest, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Glutes20%
Chest20%
Abs20%
Secondary
Hamstrings10%
Quads5%
Lats5%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Downward Dog work?
Downward Dog primarily targets the Shoulders, Glutes, Chest, Abs. Secondary muscles involved include Hamstrings, Quads, Lats. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Downward Dog?
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 Downward Dog suitable for beginners?
Yes, Downward Dog is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
