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Downward Dog Squat

Step by step instructions, muscle activation and variants for the Downward Dog Squat.

EasyHamstringsCalves

About this exercise

The Downward Dog Squat is a dynamic mobility drill that flows between the downward-facing dog yoga position and a deep squat. It simultaneously stretches the hamstrings and calves in the dog position, then opens the hips and ankles in the squat, making it an effective full-body warm-up or cool-down movement.

How to Perform

  • Begin in the downward-facing dog position — hands and feet on the floor, hips raised high, forming an inverted V
  • Press your heels toward the floor and feel the stretch in your hamstrings and calves
  • Slowly bend your knees and lower your hips down into a deep squat, keeping your heels as flat as possible
  • Pause briefly in the squat, allowing your hips and ankles to open
  • Press through your feet and raise your hips back up into the downward dog position
  • Repeat the flow for the desired number of repetitions

Muscle Activation

Primary
HamstringsCalves
Secondary
GlutesFront shouldersLower back

About the Downward Dog Squat

The Downward Dog Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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