Hamstrings
Downward Dog
The Downward Dog is a stretch with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 31%, hamstrings (semitendinosus/-membranosus) 29% and calves (gastrocnemius) 21%.
Also known as: neerwaartse hond
How to do it
- Start on hands and knees on a mat, hands shoulder-width and slightly in front of the shoulders.
- Tuck the toes and lift the knees off the mat.
- Push the hips up and back until the body forms an upside-down V.
- Lengthen the spine, press the chest toward the thighs and let the heels sink toward the floor.
- Hold for 30 to 45 seconds, breathing slowly, then lower the knees to the mat.
Tips
- Bend the knees a little if the back rounds; a long spine matters more than straight legs.
- Spread the fingers and push the floor away to take weight off the wrists.
Common mistakes
- Rounding the upper back to force the heels down.
- Bouncing the heels toward the floor.
- Letting the shoulders creep up toward the ears.
Muscles worked by the Downward Dog
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hips high, heels down: hamstrings, calves and lats together. Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.
Downward Dog alternatives
Same equipment
- Elevated Hamstring Stretch
- Pike Stretch
- Seated Hamstring Stretch
- Single Leg Seated Hamstring Stretch
- Standing Hamstring Stretch
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Downward Dog work?
Mainly the hamstrings (biceps femoris), hamstrings (semitendinosus/-membranosus) and calves (gastrocnemius).
Is the Downward Dog good for beginners?
Yes. The Downward Dog is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Downward Dog?
For example the Elevated Hamstring Stretch, Pike Stretch and Seated Hamstring Stretch. They train mostly the same muscles.
Log your sets in Zulta
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