Shoulders
Puppy Pose
The Puppy Pose is a stretch with no equipment for your shoulders. Share of the load in the Zulta muscle model: lats (upper) 34%, lats (lower) 28% and triceps (long head) 9%.
How to do it
- Start on hands and knees on a mat, knees under the hips.
- Walk the hands forward a few steps, keeping the hips stacked over the knees.
- Lower the chest and forehead toward the mat with the arms long and straight.
- Hold for 30 to 45 seconds, breathing slowly into the upper back.
- Walk the hands back in and return to hands and knees.
Tips
- Press the palms into the mat and reach the hips up and back to lengthen the sides.
- Rest the forehead or chin on the mat, whichever lets the neck relax.
Common mistakes
- Sitting the hips back onto the heels, which turns it into child's pose.
- Sagging the lower back into a deep arch.
Muscles worked by the Puppy Pose
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.
Sinking the chest toward the floor with arms overhead. Reaching overhead and bending sideways or sinking the chest lengthens the lats, with the long head of the triceps and the obliques along the same line.
Puppy Pose alternatives
Same equipment
Frequently asked questions
What muscles does the Puppy Pose work?
Mainly the lats (upper) and lats (lower). The triceps (long head) and obliques assist.
Is the Puppy Pose good for beginners?
Yes. The Puppy Pose is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Puppy Pose?
For example the Kneeling Lat Stretch on Bench, Child's Pose Side Reach and Rack Lat Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.