Walk The Dog
Expert Advice
Alternate your heels slowly and deliberately, allowing each heel to sink closer to the ground to deepen the stretch in your calves and hamstrings.
How-to-do Steps
- Start in a downward-facing dog position, with your hands and feet on the floor and hips raised high.
- Press your heels toward the floor, feeling a stretch in your calves and hamstrings.
- Lift one heel while pressing the other heel down, 'walking' in place.
- Continue to alternate heels, maintaining a strong arm and shoulder position.
- Perform this 'walking' motion for the desired duration, keeping the movements controlled.
Track Walk The Dog in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Walk The 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 Walk The Dog work?
Walk The 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 Walk The 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 Walk The Dog suitable for beginners?
Yes, Walk The Dog is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
