Shoulders · Bodyweight
Downward Dog Sprint
How to do the downward dog sprint, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start in a downward dog position with your hips high and hands and feet planted in an inverted V. Drive one knee toward your chest, then quickly switch and drive the other knee in, running your legs while keeping your hips high. Keep alternating at a steady pace, pressing firmly through your hands.
- 1Feel your shoulders and core stabilize as you drive your knees in
- 2Keep your hips high and press the floor away through your hands
- 3Stretch through your hamstrings on the extended leg each rep
Common mistakes
- Don't let your hips drop toward a plank
- Avoid collapsing through your shoulders
- Don't let your head hang; keep it in line with your spine
Muscles worked
The downward dog sprint mainly works the front delts, with the upper abs, lower abs, quads, hamstrings, hip flexors, triceps, forearms, lats, upper traps, obliques, glutes, and calves assisting.
- Front DeltsPrimary
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- Hip FlexorsSupport
- TricepsSupport
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- ObliquesSupport
- GlutesSupport
- CalvesSupport
- Upper ChestMinor
- Mid ChestMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the downward dog sprint 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.