Downward dog
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Muscles worked
- High load
- Hamstrings
- Medium load
- Calves · Gastrocnemius
- Low load
- Delts · Front, Lats, and Spine
Not shown on the map: Spine
Primary muscles
How to do it
From all fours, tuck the toes and push the hips up and back into an inverted V. Bend the knees at first to lengthen the spine, then gradually press the heels toward the floor while pushing the floor away through the hands. Prioritise the long spine over straight legs — rounding the back to force the heels down defeats the purpose.
Form cues
- Bend the knees to lengthen the spine first
- Press the floor away
Safety
Talk to a professional before this exercise if you have any of the following:
WristShoulderAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.