Single Downward Dog
Expert Advice
Press firmly through your palms and keep your hips high to deepen the stretch.
How-to-do Steps
- Start in a plank position with your hands shoulder-width apart.
- Lift your hips up and back, creating an inverted V-shape with your body.
- Press your chest towards your thighs and heels towards the ground.
- Lift one leg up towards the ceiling, keeping it straight.
- Hold the position, then switch legs.
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Muscles Worked
Single Downward Dog primarily targets the Hamstrings, Calves, Glutes, Shoulders, Lats, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings20%
Calves20%
Glutes20%
Shoulders20%
Lats10%
Triceps10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Single Downward Dog work?
Single Downward Dog primarily targets the Hamstrings, Calves, Glutes, Shoulders, Lats, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Single 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 Single Downward Dog suitable for beginners?
Single Downward Dog 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.
