Downward Dog being performed with proper form

How to do a Downward Dog

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
538,505
Popularity Rank
272nd
Difficulty
Beginner
Hamstrings Strength
68 mSCORE 79th
Equipment Required
    Bodyweight-only

Workouts with Downward Dog

    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.

    Alternatives & Variations to Downward Dog

    Filter By

    1. 1. Standing Forward Bend

      Photo of Standing Forward Bend being performed
      4.2 mSCORESWAPPED 1,390 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. Single Leg Straight Forward Bend

      Photo of Single Leg Straight Forward Bend being performed
      6.8 mSCORESWAPPED 1,170 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.

    3. 3. Seated Forward Bend

      Photo of Seated Forward Bend being performed
      12.2 mSCORESWAPPED 1,147 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.

    4. 4. Crossover Standing Forward Bend

      Photo of Crossover Standing Forward Bend being performed
      5.8 mSCORESWAPPED 271 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 169 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 96 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. Foam Roll Hamstrings

      Photo of Foam Roll Hamstrings being performed
      6.8 mSCORESWAPPED 82 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.

    8. 8. Hip Hinge

      Photo of Hip Hinge being performed
      13.7 mSCORESWAPPED 54 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.

    9. 9. Downward Dog

      Photo of Downward Dog being performed
      8.4 mSCORESWAPPED 48 TIMES

      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.

    10. 10. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 43 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.