Hamstrings exercise
Downward DogHow to do it, with form in numbers
- Main muscles
- Hamstrings, Calves
- Also works
- Lats, Front delts
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the Downward Dog?
- Start on your hands and knees with your hands under your shoulders and toes tucked under.
- Breathe out and lift your knees, pushing your hips up and back.
- Straighten your legs as far as you can while keeping your back flat.
- Let your head hang between your arms and your heels sink towards the floor.
- Hold for 10–30 seconds, breathing slowly, then lower your knees.
Cues
- Push the floor away with your hands.
- Hips up and back.
- Back long, heels reaching down.
Common mistakes
- Rounding your back: bend your knees a little so your back can stay flat.
- Too much weight in your hands: push your hips further back towards your heels.
- Forcing your heels to the floor: let them hover; the stretch still works.
Form in detail
What does good form look like?
The version in our demo
The standard inverted V: hands shoulder width, feet hip width, hips high, back flat, legs straight or nearly straight, heels reaching towards (not necessarily touching) the floor. ACE and Cleveland Clinic both teach this shape; a slight knee bend is allowed and is the beginner option.
Starting position
Hands and knees, hands shoulder width apart under the shoulders, fingers spread and pointing forward; knees under the hips, toes tucked under. (ACE starts from a push-up position; both lead to the same end shape.)
The movement
Breathe out, press the hands into the floor and lift the knees, sending the hips up and back until the body forms an upside-down V. Straighten the legs as far as they allow while keeping the back flat; let the heels sink towards the floor. The head hangs between the upper arms. In the hold, the arms keep pushing the floor away so the weight is shared between the hands and the feet. Hands and feet do not move once set.
Breathing
Breathe out as you lift into the V; then slow, steady breaths in the hold.
Tempo
Real sets: hold 10–30 s, repeat 3–5 times, resting on all fours or in child's pose between.
Form in numbers
What are the angles and distances?
- Arms in line with the torso: shoulder flexion about 170–180°, elbows straight but not locked.
- Back flat from the hands to the tailbone, no rounding.
- Knees straight (0–10° flexion); beginner version up to 20° flexion with the back still flat.
- Ears level with the upper arms, gaze towards the knees or feet.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Downward Dog is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
