How to do a Downward Dog

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Downward Dog

Sets Logged
464,300
Popularity Rank
312th
Difficulty
Beginner
Hamstrings Strength
68 mSCORE 78th
Equipment Required
    Bodyweight-only

Target muscles worked

Primary Muscles
Hamstrings
Secondary Muscles
Shoulders, Calves, Back

Instructions for Proper Form

Downward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.

  1. Place your hands underneath your shoulders and elevate your torso and legs creating a straight line from your shoulders to your heels.
  2. Slowly raise your hips keeping your arms and legs extended while pushing your chest to your feet and pushing your heels into the floor.
  3. Hold this stretch for 15-30 seconds.

Alternative Exercises to Downward Dog

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  1. 1. Standing Forward Bend

    Photo of Standing Forward Bend being performed
    4.2 mSCORESWAPPED 1,540 TIMES

    Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.

  2. 2. Seated Forward Bend

    Photo of Seated Forward Bend being performed
    12.2 mSCORESWAPPED 1,246 TIMES

    Seated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.

  3. 3. Single Leg Straight Forward Bend

    Photo of Single Leg Straight Forward Bend being performed
    6.8 mSCORESWAPPED 946 TIMES

    Single Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.

  4. 4. Crossover Standing Forward Bend

    Photo of Crossover Standing Forward Bend being performed
    5.8 mSCORESWAPPED 237 TIMES

    Crossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.

  5. 5. Kneeling Hamstring Stretch

    Photo of Kneeling Hamstring Stretch being performed
    5.7 mSCORESWAPPED 154 TIMES

    Kneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.

  6. 6. Pancake

    Photo of Pancake being performed
    13.2 mSCORESWAPPED 81 TIMES

    The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.

  7. 7. Hip Hinge

    Photo of Hip Hinge being performed
    13.7 mSCORESWAPPED 64 TIMES

    Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.

  8. 8. Child's Pose

    Photo of Child's Pose being performed
    3.7 mSCORESWAPPED 56 TIMES

    Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

  9. 9. Foam Roll Hamstrings

    Photo of Foam Roll Hamstrings being performed
    6.8 mSCORESWAPPED 35 TIMES

    Foam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.

  10. 10. Dumbbell Romanian Deadlift

    Photo of Dumbbell Romanian Deadlift being performed
    97.6 mSCORESWAPPED 34 TIMES

    This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.