Downward Dog Sprint
Downward Dog Sprint: Cardio meets yoga! Tone your core and build endurance in this dynamic, heart-pumping exercise.
The Downward Dog Sprint mainly works the core and quads, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Downward Dog Sprint Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Downward Dog Sprint Variations and Alternatives
How to do the Downward Dog Sprint
Start in the Downward Dog position by positioning yourself on all fours, then lift your hips up and back, creating an inverted V-shape with your body. Ears should be in line with your arms, and your back should be straight.
Press your palms and heels into the ground, drawing abdominal muscles in to stabilize your core.
Rapidly alternate 'running' your feet back and forth by bending one knee and bringing it towards your chest while extending the other leg back.
Continue the 'running' motion while maintaining the Downward Dog position, focusing on quick and controlled movements.
Keep the core engaged throughout the exercise and try to stay in reverse V-shape without lifting the hips too high or sinking them too low.
Aim for continuous movement for a set time period or number of 'sprints' with each leg.
This exercise combines the benefits of cardio with the muscle engagement of a static yoga pose, making it a dynamic workout for both strength and endurance.
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Downward Dog Sprint FAQs
What muscles does the Downward Dog Sprint work?
The Downward Dog Sprint mainly works the core and quads, with help from the glutes & hips and back. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Downward Dog Sprint?
None. The Downward Dog Sprint is a bodyweight exercise, so you can do it anywhere.
What are some Downward Dog Sprint variations and alternatives?
Similar exercises include the Alternating Leg Downward Dog, Body Rock to Down Dog, Bodyweight Front Plank to Downward Dog and Knee Down Dog to Nose.
Training calculators
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