Downward Dog
Stretch & strengthen in Downward Dog! Improve flexibility, build upper body strength, & find your inner zen with this classic yoga pose.
The Downward Dog mainly works the quads and back, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Downward Dog Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Downward Dog Variations and Alternatives
How to do the Downward Dog
Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Spread your fingers wide, pressing firmly through your palms and knuckles.
Exhale, tuck your toes, and lift your hips up and back, extending your legs as you come into an inverted V-shape.
Keep your head between your arms, gazing towards your navel or through your legs.
Press the floor away from you as you lift through your pelvis.
Engage your quadriceps strongly to take the burden of your body's weight off your arms, making your legs work more.
Try to straighten your legs and lower your heels towards the ground. It’s okay if they do not touch the ground.
Hold the position and breathe deeply for the desired amount of time.
To release, bend your knees gently and come back into a kneeling position.
Remember to focus on proper alignment and move within the range of your comfort level to avoid any strain or injury.
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Downward Dog FAQs
What muscles does the Downward Dog work?
The Downward Dog mainly works the quads and back, with help from the core and triceps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Downward Dog?
None. The Downward Dog is a bodyweight exercise, so you can do it anywhere.
What are some Downward Dog variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, 3-Leg Dog Pose, Alternating Leg Downward Dog and Bird Dog Hold.
Training calculators
Work out the numbers behind your training before your next session.