Exercise guide
Downward Facing Dog
- Beginner
- Compound
- Timed hold
- Shoulders
- Upper arms
A foundational yoga pose that builds upper body strength while lengthening the entire posterior chain, including the hamstrings, calves, and spine. It serves as an active recovery movement that improves shoulder stability and core engagement through a functional hinge pattern.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on your hands and knees in a tabletop position with wrists directly under shoulders and knees under hips.
- Spread your fingers wide and press your palms firmly into the mat, distributing weight evenly across the knuckles and fingertips.
- Tuck your toes under and ensure your feet are hip-width apart.
How to do it
- Exhale as you lift your knees away from the floor, reaching your sit bones toward the ceiling to form an inverted 'V' shape.
- Push your chest back toward your thighs while keeping your arms straight and ears aligned with your upper arms.
- Inhale deeply to expand the ribcage, then exhale as you gently press your heels toward the floor, maintaining a slow, steady breathing rhythm.
- Hold the position for the desired duration, focusing on lengthening the spine with every breath.
Form checklist
- Keep your back flat and avoid rounding the spine or shrugging your shoulders.
- Rotate your inner elbows slightly forward to engage the lats and stabilize the shoulder joints.
- Keep your neck relaxed and gaze toward your navel or between your feet to maintain a neutral spine.
- Maintain a micro-bend in the knees if your hamstrings are tight to prevent the lower back from rounding.
Pro tips
- Focus on 'pushing the floor away' with your hands to maximize shoulder engagement and spinal decompression.
- Actively engage your quadriceps; this reciprocal inhibition helps the hamstrings release and allows the heels to sink closer to the mat.
Make it harder
- Lift one leg toward the ceiling for 'Three-Legged Dog,' keeping your hips square to the floor to increase the load on the standing leg and shoulders.
- Perform a 'Downward Dog Twist' by reaching one hand toward the opposite ankle, challenging your balance and core stability.
Frequently asked
- What muscles does the downward facing dog work?
- The downward facing dog primarily targets the calves, glutes, and hamstrings, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the downward facing dog?
- The downward facing dog requires no equipment — just your body weight.
- Is the downward facing dog good for beginners?
- Yes. The downward facing dog is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Power JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Burpee Jump BoxAdvanced · calves, glutes, hamstrings, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps