Downward Dog
Push the hips up and back into an inverted V, pressing the heels down to stretch the hamstrings and calves.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Calves
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hamstrings, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Downward Dog work?
- The Downward Dog mainly works the hamstrings and calves.
- What equipment do you need for the Downward Dog?
- None: it is a bodyweight exercise.
- How many sets and reps of the Downward Dog?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Downward Dog?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Downward Dog to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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