Downward Dog Sprint
Expert Advice
Keep your core engaged and back flat to avoid arching your lower back during the movement.
How-to-do Steps
- Start in a high plank position with your hands under your shoulders.
- Push your hips up and back into a downward dog position, forming an inverted V with your body.
- Rapidly alternate driving your knees towards your chest in a running motion.
- Continue the 'sprinting' motion while maintaining the downward dog position for the desired duration.
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Muscles Worked
Downward Dog Sprint primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Traps, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads10%
Hamstrings10%
Calves10%
Glutes10%
Shoulders10%
Chest10%
Abs10%
Traps10%
Lats20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Downward Dog Sprint work?
Downward Dog Sprint primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Traps, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Downward Dog Sprint?
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 Sprint suitable for beginners?
Downward Dog Sprint is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
