Downward Dog Squat

How to do it

Start in a downward dog position with hips lifted high and hands and feet pressing into the floor. Bend your knees and lower your hips down and forward toward a squat, shifting weight toward your feet, then press back up into downward dog. Flow between the squat and the inverted V, moving with your breath.

1. 1Feel a stretch through your hamstrings and shoulders in the downward dog,
2. 2and your quads working as you sink toward the squat
3. 3Press your heels toward the floor and lengthen your spine
4. 4Drive through your hands and feet as you transition between positions

Common mistakes

• ×Don't round your back as you shift into the squat
• ×Avoid locking your knees or forcing your heels down
• ×Don't let your shoulders collapse toward your ears

Muscles worked

The downward dog squat mainly works the quads, with the upper abs, lower abs, glutes, hamstrings, calves, front delts, triceps, forearms, mid chest, lats, lower back, and upper traps assisting.

• QuadsPrimary
• Upper AbsSupport
• Lower AbsSupport
• GlutesSupport
• HamstringsSupport
• CalvesSupport
• Front DeltsSupport
• TricepsSupport
• ForearmsSupport
• Mid ChestSupport
• LatsSupport
• Lower BackSupport
• Upper TrapsSupport
• BicepsMinor
• ObliquesMinor
• Hip FlexorsMinor