Downward Facing Dog

Expert Advice

Press through your hands and lift your hips up and back, keeping your heels pushing towards the ground for a full stretch along your body.

How-to-do Steps

Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
Tuck your toes and lift your hips up and back, straightening your legs as much as possible.
Press your hands into the ground and lengthen your spine, keeping your head between your arms.
Hold the position, taking deep breaths, and then release after a few seconds.
Repeat as necessary.

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Muscles Worked

Downward Facing Dog primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads10%

Hamstrings10%

Calves10%

Glutes10%

Abs10%

Shoulders10%

Chest10%

Secondary

Biceps5%

Forearms5%

Lats10%

Traps5%

Triceps5%

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 Facing Dog work?

Downward Facing Dog primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest. Secondary muscles involved include Biceps, Forearms, Lats, Traps, Triceps. It is classified as a Stretching exercise performed with Body Weight.

How many sets and reps should I do for Downward Facing 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 Facing Dog suitable for beginners?

Yes, Downward Facing Dog is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.