Which muscles does the downward dog work?

The downward dog mainly works your hamstrings and shoulders. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the downward dog in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Downward Dog: how to do it and muscles worked

The downward dog mainly works your hamstrings and shoulders, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the downward dog

1
Start on your hands and knees with your hands shoulder-width apart and fingers spread. Tuck your toes under and press into your palms.
2
Lift your knees and push your hips up and back to form an upside-down V. Press your heels toward the floor, keep your arms straight and let your head hang between your arms.
3
Hold for 30 to 45 seconds, breathing slowly.

Form tip: Keep your back long, not rounded. Bend your knees as much as you need to keep a flat spine rather than forcing your heels down.

Common questions

Which muscles does the downward dog work?: The downward dog mainly works your hamstrings and shoulders. It also involves your calves.
What equipment do I need for the downward dog?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the downward dog in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.