Downward-facing dog
General guidance. This page has not been reviewed by a qualified professional yet.
Downward-facing dog. Lengthen your back and gently direct heels toward the floor without needing to reach it.
How to do this exercise: Downward-facing dogSetup · movement · load
- Set your position
From hands and feet, lift hips backward and upward; knees may stay bent.
- Make the movement
Lengthen your back and gently direct heels toward the floor without needing to reach it.
- Breathe and control the pace
Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Do not force straight knees at the expense of rounding your back.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Hamstrings, Calves
Supporting muscles
Lats, Upper back
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- From hands and feet, lift hips backward and upward; knees may stay bent.
- Lengthen your back and gently direct heels toward the floor without needing to reach it.
Common mistakes
- Do not force straight knees at the expense of rounding your back.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.