Legs · Bodyweight
Body Rock to Down Dog
How to do the body rock to down dog, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Start in a plank position on your hands and toes. Rock your body forward so your shoulders pass over your hands, then push your hips up and back into a downward dog, pressing your heels toward the floor. Flow between the two positions for the set duration.
- 1Hamstrings and calves lengthening in downward dog
- 2Shoulders and core working through the forward rock
- 3Long spine with hips reaching up and back
Common mistakes
- Rounding the back as you push into the dog
- Letting the hips sag in the plank position
- Rushing the flow and losing the stretch
Muscles worked
The body rock to down dog mainly works the hamstrings, with the calves, lats, lower back, upper abs, lower abs, glutes, and front delts assisting.
- HamstringsPrimary
- CalvesSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- Side DeltsMinor
Kovo programs the body rock to down dog for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.