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Last updated March 5, 2026
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shouldersHamstringsCalves
Downward Dog
Form an inverted V-shape with your body, pressing your hips up and back while keeping your arms and legs straight to stretch the posterior chain.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isometric
- Force
- Static
- Type
- Stretching
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldershamstringscalves
Secondary
latstricepsabsglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Begin on your hands and knees in a tabletop position.
- Place your hands slightly in front of your shoulders, spread your fingers wide.
- Tuck your toes under.
- Step 2Execution
- Exhale and lift your knees off the floor, sending your hips up and back.
- Straighten your legs as much as your flexibility allows.
- Press firmly through your palms and rotate your upper arms outward.
- Let your head hang naturally between your upper arms.
- Step 3Hold
- Press your heels toward the ground — they do not need to touch.
- Maintain a long spine; avoid rounding your back.
- Breathe deeply and hold for the target duration.