Downward Dog Walk
Stretch & strengthen with Downward Dog Walk! Improve flexibility and core stability. Perfect for all levels.
The Downward Dog Walk mainly works the back and core, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Downward Dog Walk Muscles Worked
Primary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Upper Traps (trapezius, upper fibers)
Downward Dog Walk Variations and Alternatives
How to do the Downward Dog Walk
Begin in a downward dog position by placing your hands and feet on the ground, forming an inverted V-shape with your body. Your hands should be shoulder-width apart, and your feet hip-width apart.
Press your hands into the ground and lift through the tailbone to extend the spine and push your hips upward.
Alternate bending your knees slightly and 'walking' your feet in place by lifting one heel at a time as if mimicking the motion of walking.
With each step, aim to press the opposite heel closer to the ground, deepening the stretch while maintaining the inverted V-position.
Continue the walking motion, maintaining strong, active arms and aiming to keep your hips high.
Focus on your breath, inhale as you lift one heel, and exhale as you try to press the other heel down, deepening the stretch.
After several alternating steps, hold the stretch position for 15-30 seconds before resting.
Repeat the exercise for 5-10 repetitions per side, resting as needed.
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Downward Dog Walk FAQs
What muscles does the Downward Dog Walk work?
The Downward Dog Walk mainly works the back and core, with help from the glutes & hips and traps. The main muscles are the latissimus dorsi and rectus abdominis.
What equipment do you need for the Downward Dog Walk?
None. The Downward Dog Walk is a bodyweight exercise, so you can do it anywhere.
What are some Downward Dog Walk variations and alternatives?
Similar exercises include the 3-Leg Dog Pose, Alternating Leg Downward Dog, High Butt Bear Crawl and Bird Dog.
Training calculators
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