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Exercise guide
Downward-Facing Dog
An inverted-V stretch that lengthens the hamstrings, calves, shoulders and back at once.
What this exercise works
- Muscles
- gastrocnemius · hamstrings · erector spinae · gluteus maximus · latissimus dorsi
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Start on all fours with hands slightly ahead of your shoulders.
- Tuck your toes and lift your hips up and back.
- Straighten your legs and press your heels toward the floor.
- Hold for 20 to 30 seconds, breathing steadily.
Technique cues and common mistakes
- Bend your knees if your lower back rounds.
- Press the floor away to lengthen your spine.