Knee Down Dog Bend
The Knee Down Dog Bend mainly works the core and quads, with help from the hamstrings and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Down Dog Bend Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hamstrings; Front Shoulder (anterior deltoid)
How to do the Knee Down Dog Bend
Setup
Begin in a Downward-Facing Dog position by placing your hands shoulder-width apart on the floor and lifting your hips high, forming an inverted V-shape with your body.
Movement
Lowering: Carefully bend your knees while keeping your hips lifted toward the ceiling, aiming to bring them just above the floor without letting them touch.
Activating: Focus on engaging your core to maintain stability as your knees drop.
Extension: Push through your hands to return your legs to the starting extended position, focusing on pressing your heels toward the ground.
Form Tips
Ensure your back remains straight, avoiding excessive rounding during the knee bend.
Keep weight evenly distributed between your hands and feet throughout the movement.
Knee Down Dog Bend FAQs
What muscles does the Knee Down Dog Bend work?
The Knee Down Dog Bend mainly works the core and quads, with help from the hamstrings and shoulders. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Knee Down Dog Bend?
None. The Knee Down Dog Bend is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.