Exercise guide
Downward Dog Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This dynamic compound movement bridges the gap between lower-body power and upper-body stability, targeting the quads and glutes during the squat phase and the deltoids and triceps during the pike phase. It simultaneously builds functional strength while improving posterior chain mobility and core control.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands slightly wider than shoulder-width and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Press firmly through your palms and spread your fingers wide to create a stable base.
How to do it
- Inhale and bend your knees to sit your hips back toward your heels, keeping your knees hovering just an inch off the ground in a 'loaded' position.
- Exhale and drive through your legs and arms simultaneously, thrusting your hips up and back into a Downward Dog (pike) position.
- At the peak of the movement, push your chest toward your knees and extend your arms fully to engage the shoulders and triceps.
- Inhale as you fluidly lower your hips and bend your knees to return to the hovering squat position for the next rep.
Form checklist
- Keep your spine neutral and avoid rounding the lower back during the squat phase.
- Ensure your knees stay tracked over your toes and do not collapse inward.
- Maintain a constant 'push' against the floor to keep the shoulders active and ears away from the shoulders.
- Keep the core braced throughout to stabilize the transition between the squat and the pike.
Pro tips
- Think of 'loading a spring' during the squat phase to generate explosive power for the upward pike movement.
- To maximize triceps and deltoid activation, focus on fully locking out the elbows and pushing your head through the 'window' of your arms at the top.
Make it harder
- Perform the movement on one leg at a time to significantly increase the demand on core stability and unilateral leg strength.
- Add a 'dive-bomber' push-up transition when moving from the Downward Dog back to the hovering squat.
Frequently asked
- What muscles does the downward dog squat work?
- The downward dog squat primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the downward dog squat?
- The downward dog squat requires no equipment — just your body weight.
- Is the downward dog squat good for beginners?
- The downward dog squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps